How to Determine Your Calorie Maintenance Level?

Two critical aspects to determine our calorie maintenance level relates to the body’s resting metabolic rate (RMR) and a person’s daily energy expenditure (TDEE). These factors play a crucial role to develop an understanding of our calorie burn and the manner our body works to manage our daily calorie intake. The article aims to describe methods to establish our calorie maintenance level by use of simple actions.

Why do I need to maintain my Calorie Levels?

Our bodies require constant maintenance. It allows us to stay healthy, live a balanced life, and prevent us from becoming obese. Obesity and weight increase remain some of the critical challenges modern people face. Our ability to find a balance between overeating and exercise too little created a diversity of sicknesses for ourselves. Health practitioners work hard to determine the best methods for us to stay healthy. One of the inventions relates to our ability to manage our calorie intake and limit our food consumption accordingly.

We need to maintain the number of calories we consume and allow our bodies to receive a chance to burn those calories within the required time. If we overeat, our bodies struggle to burn the extra calories, and we all know what happens next.

Our understanding of calorie maintenance allows us to calculate our food intake, understand the impacts on our system, and the manner we should manage it. First, we need to understand the meaning of TDEE and RMR.

The meaning of TDEE and RMR

At first, your TDEE (Total Daily Energy Expenditure) means the quantity of energy a person needs to process their food intake. Depending on the food types, an individual consumes, the required energy levels to process the calories vary.

Our RMR (Resting Metabolic Rate) relates to the resting times we had over an estimated 24-hour time. The person took part in minimal activities, and it accounts for a substantial portion of our days. It means the metabolic rate your body uses to burn calories while you rest.

Sometimes health practitioners use the BMR (Basal Metabolic Rate) when a person experiences total rest to determine the calorie burn levels.

Some factors included in these measurements depend on the following:

  • Our body shape,
  • Age,
  • Activity
  • Weight, and
  • Sex.

Calorie Burn Factors

Considering the RMR and TDEE factors, one needs to dive into a more clear-cut explanation of calorie burn. Also, what happens during the process. The differences between males and females play a distinctive role. Females have a higher fat level and lesser metabolism rates.

Large body shaped individuals who carry a higher quantity of fat levels, require more energy to burn their calories than smaller sized people. A diversity of role players affects the body’s ability to burn calories and significantly depends on the activity level of a person.

According to research, females require 2 000 calories per day but need to burn about 1500 calories daily. Males require 2 500 calories but needed to burn 2 000 of those to maintain their weight. What happens if we do not burn the calories? Our bodies store the additional calories, and subsequently, it changes into fat. The more we eat, the less we exercise, the less chance our bodies receive to burn the added fat.

How Do I Determine My Calorie Maintenance Level?

We learned about metabolism rates, energy, and calories. In the next step, we want to know a method to calculate our maintenance levels. A diversity of calculators exists on smartphones, laptops, and the Internet. To use a calorie maintenance app, one would need to track the number of calories we consume daily. In the app, enter your calorie intake target. After that, enter your food quantities, and the app should indicate if you reached your goal or not.

Remember, before using your calorie maintenance calculator, a person first needs to determine how much food they can eat daily. Simple calorie intake calculators exist on the web. They ask simple questions, for example, your weight, length, sex, and activity levels. The calculator works out the estimated number of calories a person should maintain to keep healthy.

The scientific calculation also considers a person’s bodily functions, cell building, and blood flow activities. 

Several methods of calculations exist to determine your calorie intake. A less active person should multiply their RMR times 1.2, and more active persons should increase the multiple rates to 1.4.

The best option would be to use the BMR, RMR, and TDEE calculators available on the web. It takes into consideration the variabilities regarding sex, age, weight, and activity.

It remains critical to keep a record of our daily calorie intake using a dietary journal.


How to determine your calorie maintenance level requires some understanding of the manner our bodies work. The food we eat, the exercises we take part in, and our body’s ability to burn energy play a crucial role in the process.

References : – calorie-calculator