Maintenance Calories Calculator
Maintenance calories are the energy you burn each day to keep your current weight steady. This calculator estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level.
How it works
We first calculate your Basal Metabolic Rate (BMR) — the energy you burn at complete rest — using the Mifflin-St Jeor equation: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s, where s is +5 for males and −161 for females.
We then multiply BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which is your maintenance calorie level. Eating at this level should keep your weight stable over time.
Tips
Activity factors range from 1.2 (sedentary, little exercise) to 1.9 (very heavy training or physical job). Choose honestly — most people overestimate.
To lose weight, eat roughly 300–500 kcal below maintenance; to gain, eat 300–500 kcal above. Track results for 2–3 weeks and adjust, since formulas are only starting estimates.
FAQ
What are maintenance calories?
Maintenance calories are the daily energy intake that keeps your body weight stable — equal to your Total Daily Energy Expenditure (TDEE).
Which formula does this use?
It uses the Mifflin-St Jeor equation for BMR, widely considered the most accurate for most people, then applies an activity multiplier.
Why is my real intake different?
Individual metabolism, body composition, water, and activity tracking vary. Use the estimate as a starting point and adjust based on real-world weight changes.