Maintenance Calorie Calculator
Calculate how many calories your body needs to maintain your current weight
Calculate Your Maintenance Calories
Your current body weight
Your height measurement
Your age in years
Gender affects metabolic rate
Your Maintenance Calories
Calculation method: Mifflin-St Jeor equation
BMR Formula: 10 × 0.0 + 6.25 × 0.0 - 5 × 0 - 161 = 0 kcal/day
TDEE: BMR × Activity Factor (1.2) = 0 kcal/day
Example Calculation
Lisa's Maintenance Calories
Profile: 25-year-old woman, 62 kg, 168 cm
Activity: Light exercise 1-2 times/week (PAL 1.4)
BMR: 10 × 62 + 6.25 × 168 - 5 × 25 - 161 = 1,384 kcal/day
TDEE: 1,384 × 1.4 = 1,938 kcal/day
Result
Lisa needs 1,938 calories per day to maintain her current weight of 62 kg.
If she eats more than this, she'll gain weight. If she eats less, she'll lose weight.
Activity Level Guide
Sedentary
Desk job, no exercise
Light
Light exercise 1-2x/week
Moderate
Exercise 2-3x/week
Active
Exercise 3-5x/week
Very Active
Exercise 6-7x/week
Weight Maintenance Tips
Track your food intake to stay within your calorie goal
Stay consistent with your exercise routine
Weigh yourself regularly to monitor changes
Focus on nutrient-dense whole foods
Stay hydrated with plenty of water
Understanding Maintenance Calories
What Are Maintenance Calories?
Maintenance calories are the number of calories your body needs to maintain your current weight. When you eat this amount of energy and maintain the same activity level, your weight should remain stable.
Components of Energy Expenditure
- •BMR (60-70%): Energy for basic body functions
- •Physical Activity (15-30%): Exercise and sports
- •Thermic Effect of Food (8-10%): Digesting food
- •NEAT (15-20%): Non-exercise activities
Mifflin-St Jeor Equation
For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Then multiply BMR by your Physical Activity Level (PAL) to get Total Daily Energy Expenditure (TDEE).
Note: This equation is most accurate for healthy adults aged 19-78 years with normal body composition.
⚠️ Medical Disclaimer
This calculator provides estimates based on established formulas and should not replace professional medical advice. Individual calorie needs can vary significantly due to genetics, medical conditions, medications, and other factors. Consult with a healthcare provider or registered dietitian for personalized nutrition guidance, especially if you have medical conditions, eating disorders, or are pregnant/breastfeeding.