Maintenance Calorie Calculator
Calculate the number of calories you need to maintain your current weight. Uses the Mifflin-St Jeor equation with activity multipliers to determine your maintenance calorie level.
How This Calculator Works
Formula: Mifflin-St Jeor with Activity Multipliers
Maintenance calories are calculated using the Mifflin-St Jeor equation for BMR, then multiplied by an activity factor. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active). The result represents your TDEE, which is your maintenance calorie level.
Limitations
- This is an estimate — individual metabolic rates vary by 10-15% even among people with similar stats.
- Activity multipliers are broad categories that may not precisely match your daily activity pattern.
- Maintenance calories change over time as weight, age, and activity level change.
- Stress, sleep quality, hormonal status, and medications can all influence actual calorie needs.
These calculations are estimates based on established formulas. Individual results vary. Consult a healthcare professional before making significant changes to your diet or exercise routine.
Knowing your maintenance calories — the number of calories needed to keep your weight stable — is the foundation of any nutrition strategy. Whether you want to lose weight, gain weight, or optimize performance, your maintenance calorie level serves as the baseline from which all adjustments are made.
Maintenance calories are essentially your Total Daily Energy Expenditure (TDEE). This number represents the total calories your body uses in a day, including basic metabolic functions (BMR), the energy cost of digesting food (thermic effect), and all physical activity from walking to structured exercise.
This calculator uses the Mifflin-St Jeor equation, which research has identified as the most accurate predictive formula for most adults. Your BMR is calculated from your age, sex, height, and weight, then multiplied by a factor reflecting your typical daily activity level.
Once you have your maintenance calorie estimate, use it as a starting point and refine it based on real-world observation. Track your weight and calorie intake for 2-4 weeks. If your weight remains stable, you have found your true maintenance level. If you gain weight, your actual maintenance is slightly lower. If you lose weight, it is slightly higher.
Maintenance calories are not a fixed number. They change as your body changes. Weight loss reduces maintenance calories because a smaller body requires less energy. Gaining muscle increases maintenance calories because muscle is metabolically active tissue. Aging gradually reduces maintenance calories. Recalculate periodically, especially after significant weight changes or shifts in activity level.
For periods when you are not actively trying to gain or lose weight, eating at maintenance supports recovery, hormonal balance, and performance. Maintenance phases between cutting and bulking cycles help restore metabolic rate and provide a psychological break from restrictive eating.