calculate my maintenance calories
Napsal: úte dub 29, 2025 7:42 am
calculate my maintenance calories
To calculate your maintenance calories, start by finding your Basal Metabolic Rate (BMR), which estimates how many calories your body needs at rest. Use the Mifflin-St Jeor formula:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
Once you have your BMR, multiply it by your activity level:
1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active.
This gives your Total Daily Energy Expenditure (TDEE), the number of calories needed to maintain your current weight. You can also track your food intake and body weight over time to more accurately determine your personal maintenance level.
To calculate your maintenance calories, start by finding your Basal Metabolic Rate (BMR), which estimates how many calories your body needs at rest. Use the Mifflin-St Jeor formula:
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
Once you have your BMR, multiply it by your activity level:
1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active.
This gives your Total Daily Energy Expenditure (TDEE), the number of calories needed to maintain your current weight. You can also track your food intake and body weight over time to more accurately determine your personal maintenance level.