How to know your maintenance calorie range?


 | 1 minute to read
Dieting Psychology
Content by @praveenbudhrani

Maintenance calories is often used as a reference point before starting the journey of fat loss or muscle gain. It is an approximate range of calories, on which you are neither gaining nor losing weight. There are various ways in which you can calculate maintenance calories, let’s find out how Mathematical method: it is a method wherein you use the pre-modelled formulas recommended by scientists to calculate the BMR and then multiply it with activity level. A few of the examples are as follows Calculation of BMR Reference Equation Comment Harris Benefict (1984) Male : BMR = 88.362 + (13.397 x weight in kg) +(4.799 x height in cm) – (5.677 x age in years) Female : BMR = 447.593 + (9.247 x weight in kg) +(3.098 x height in cm) – (4.330 x age in years) One of the the most popular equations for computing BMR Mifflin-St. Joer BMR (kcal/day) = 10* weight (kg) + 6.25 x height (cm) – 5 x age (y) + X Where X is 5 for males and -161 for females This is a revised version of Harris Benedict. Often touted as a better option in general WHO (18-30 years) Male : (15.057×weight (kg))+692.2 Female : (14.818×weight (kg)) +486.6 Seems to over or underestimate energy expenditure Calculation of TDEE Once you get the BMR using the above methods, multiply the same with below multiples as per your activity levels to arrive as Maintenance Calories Sedentary life (little or no exercise) BMR x 1.2 Light activity (light exercise/sports 1-3 days/week) BMR x 1.375 Moderate activity (moderate exercise/sports 3-5 days/week) BMR x 1.55 High activity (hard exercise/sports 6-7 days a week) BMR x 1.725 Very high activity (very hard exercise/sports & a physical job) BMR x 1.9 Methodological method: It is a method in which you calculate the actual food consumed over a day to three days to analyse how many calories you consume approximately. A better way to do it is to consider 2 days of weekends and maybe 2-3 days of weekdays and then average it out to find the daily calorie consumption. You can follow any of the above methods or even take the average of both, but both of them will continue to remain the guesstimates. Later you will have to do a trial and error of reducing/increasing your caloric intake for a week or two to ensure you move closer to your goals of fat loss / muscle gain. #calories #launched #fit #fitness #gym #workout #motivation #bodybuilding #training #fitfam #health #healthy #lifestyle #gymlife #love #instagood #sport #healthylifestyle #muscle #infs #infsscholar #gymmotivation #exercise #calories #maintenancecalories #fitnessaddict #infs #infsevolves #squats #squatsfordays
Global Community background