Maintenance Calories Kaise Calculate Kare? (Complete Science Guide 2026)
Agar aap fat loss, muscle gain ya body recomposition karna chahte hain to sabse pehla step hota hai apni maintenance calories jaanana...
Fat Loss Complete Science Guide
Maintenance Calories Kya Hoti Hai?
Maintenance calories wo total calories hoti hain jo aapki body din bhar me burn karti hai...
BMR (Basal Metabolic Rate) Kya Hota Hai?
BMR wo minimum calories hoti hain jo aapki body basic functions ke liye use karti hai...
Mifflin-St Jeor Formula (Most Accurate)
Men:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women:
BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE Kaise Calculate Kare?
| Activity Level | Multiplier |
|---|---|
| Sedentary | 1.2 |
| Light Exercise | 1.375 |
| Moderate Exercise | 1.55 |
| Heavy Exercise | 1.725 |
| Athlete Level | 1.9 |
TDEE = BMR × Activity Multiplier
Example Calculation
Weight = 70kg
Height = 170cm
Age = 25
BMR ≈ 1650 Calories
Moderate exercise (1.55 multiplier)
1650 × 1.55 = 2557 Calories
Yeh aapki maintenance calories hui.
Fat Loss Ke Liye Calorie Deficit Kaise Banaye?
- 300–400 calorie deficit (safe)
- 500 calorie deficit (moderate fat loss)
- 700+ calorie deficit (short term only)
Protein intake high rakhein (1.6–2.2g per kg bodyweight) taaki muscle loss na ho.
Common Mistakes
- Calories guess karna
- Liquid calories ignore karna
- Protein kam lena
- Crash dieting karna
FAQ
Kya maintenance calories change hoti rehti hain?
Haan, weight aur activity level ke hisaab se change hoti hain.
Kitne din me result dikhega?
2–3 weeks me clear trend dikhta hai agar tracking sahi ho.
Conclusion
Maintenance calories calculate karna fat loss ya muscle gain ka foundation hai...