# How Do You Calculate Calories Maintained

At Allcalculator.net, we provide a comprehensive Calorie Maintenance Calculator that takes into consideration various factors such as age, gender, height, weight, and activity level to determine the precise number of calories your body needs to maintain its current weight. With our user-friendly calculator, you can easily obtain accurate calorie calculations and gain a better understanding of your body's energy requirements. By utilizing AllCalculator.net, you can effectively manage your weight and make informed decisions about your diet and overall health.

## Understanding the basal metabolic rate

Basal Metabolic Rate (BMR) is the number of calories that our body burns to maintain its basic functions while at rest. It includes functions like breathing, blood circulation, and cell production. BMR varies from person to person and is determined by various factors like age, gender, height, weight, and muscle mass.

#### Calculating BMR

The Harris-Benedict equation is a formula used to calculate BMR. It takes into account the gender, age, height, and weight of an individual.

###### For men:

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

###### For women:

BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

For example, a 30-year-old woman who is 160 cm tall and weighs 60 kg would have a BMR of 1350.69 calories per day.

#### Calculating total daily energy expenditure

Total Daily Energy Expenditure (TDEE) is the total number of calories that our body burns in a day, including the energy used in activities like exercise, walking, or even standing. In order to calculate TDEE, we need to multiply BMR with a factor called the Physical Activity Level (PAL).

Physical Activity Level (PAL) is a measure of the level of physical activity performed by an individual. The PAL values range from 1.2 to 2.5, with 1.2 indicating a sedentary lifestyle and 2.5 indicating a highly active lifestyle.

#### The formula to calculate TDEE is as follows

TDEE = BMR x PAL

For example, a sedentary 30-year-old woman with a BMR of 1350.69 calories per day would have a TDEE of 1620.83 calories per day if she has a PAL of 1.2.

If an individual wants to lose or gain weight, they need to adjust their calorie intake accordingly. If an individual consumes fewer calories than their TDEE, they will lose weight, and if they consume more calories than their TDEE, they will gain weight.

A pound of body weight is equivalent to approximately 3500 calories. Therefore, if an individual wants to lose one pound per week, they need to create a calorie deficit of 3500 calories per week, or 500 calories per day. This can be achieved by reducing calorie intake by 500 calories per day or by burning an additional 500 calories per day through exercise.

Similarly, if an individual wants to gain one pound per week, they need to create a calorie surplus of 3500 calories per week, or 500 calories per day. This can be achieved by increasing calorie intake by 500 calories per day or by reducing physical activity.

#### Conclusion

Calculating calories maintained is an important aspect of maintaining a healthy weight. It is crucial to understand BMR and TDEE, as well as the factors that affect them. By calculating TDEE and adjusting calorie intake based on weight goals, individuals can achieve and maintain a healthy weight.

By accurately calculating your Total Daily Energy Expenditure (TDEE) and adjusting calorie intake based on your weight goals, you can effectively manage your weight and achieve a healthy lifestyle with AllCalculator.net.