Calorie Maintenance Calculator

Find your maintenance calories — the daily calorie intake that keeps your weight stable — based on your weight, height, age, sex, and activity level.

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Enter your weight, height, age, sex, and activity level to find your maintenance calories — the daily intake that keeps your weight stable.
kg
cm
years
Sex

Your result

2,507 kcal/day

Maintenance calories

Basal Metabolic Rate (BMR)1,618 kcal/day

AI explanation

Formula

Maintenance calories = BMR × activity multiplier, where BMR uses the Mifflin-St Jeor equation

Worked example

Male, 75kg, 175cm, age 30, moderately active

Worked example: Male, 75kg, 175cm, age 30, moderately active
FieldValue
Weight75
Height175
Age30
Sexmale
Activity levelmoderate
Maintenance calories2633

Assumptions

  • Maintenance calories here is the same quantity as TDEE (Total Daily Energy Expenditure).
  • Informational only — not personalized medical or dietary advice.

Frequently asked questions

What are maintenance calories?

The number of calories you need to eat each day to keep your current weight stable, given your activity level.

Is maintenance calories the same as TDEE?

Yes — "maintenance calories" and TDEE (Total Daily Energy Expenditure) refer to the same number.

How do I lose or gain weight from my maintenance calories?

Eat below maintenance for weight loss or above it for weight gain — see the Calorie Deficit and Calorie Surplus Calculators for a target based on a specific weekly rate of change.

Related calculators

Calorie CalculatorCalorie Deficit CalculatorCalorie Surplus Calculator

Related articles

Health & Fitness1 min read

How Your Maintenance Calories Are Calculated

Maintenance calories come from two steps — first estimating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplying it by an activity-level factor to get your full daily energy expenditure (TDEE).

Read guide
Health & Fitness1 min read

Why Deficit and Surplus Targets Both Start From the Same Maintenance Number

Underneath the calorie deficit and calorie surplus calculators is the exact same maintenance- calorie calculation — they only differ in which direction, and by how much, they adjust that one shared number.

Read guide

Sources

This calculator provides a general estimate only and does not constitute personalized medical, nutritional, or fitness advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet.

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