Enter your age, height, weight, sex, and activity into the maintenance calories calculator. The calculator will estimate the total calories that may be needed to maintain your current weight.

Maintenance Calories Calculator

Method: BMR is estimated via Mifflin–St Jeor; TDEE is estimated using an activity factor.

Important: Estimates only (not medical advice). Talk to a clinician/registered dietitian before changing calorie intake—especially if you are pregnant, breastfeeding, under 18, underweight, have a history of eating disorders, diabetes, kidney disease, or other medical conditions. If you feel dizzy, weak, or unwell, seek medical care.

What is maintenance calories?

Maintenance calories is a term used in fitness to describe the number of calories a person needs to consume daily in order to maintain their weight instead of gain or lose weight.

What is maintenance calories based on?

Maintenance calories are based on two factors. The first is BMR, which stands for basal metabolic rate. This is the rate at which a person’s body burns energy at rest. In other words, how many calories you need if you did no physical activity. This is based on your age, weight, gender, and height.

The other factor that maintenance calories are based on is your activity level. The more physical activity you participate in daily, the more calories and energy your body needs. This will increase your daily caloric needs.

Macros for maintenance

Another important thing to keep in mind when eating at maintenance levels is your macros, also known as carbs, fats, and proteins. While in maintenance, keeping your protein high can help support muscle mass. Protein needs vary, though—if you have kidney disease or other medical conditions, ask a clinician or registered dietitian before significantly increasing protein intake.

FAQ

How do I calculate my basal metabolic rate (BMR)?

BMR can be estimated using formulas such as the Mifflin–St Jeor equation, which uses age, sex, height, and weight to estimate the calories your body burns at rest.

Why is it important to know my maintenance calories?

Knowing your maintenance calories can help you make informed decisions about your diet and exercise regimen, whether you’re looking to maintain your current weight, lose fat, or gain muscle.

How do activity levels affect maintenance calories?

Activity levels impact maintenance calories because movement and exercise increase the number of calories you burn. Many calculators estimate total daily needs by applying an activity factor to your BMR.

Can my maintenance calories change over time?

Yes, your maintenance calories can change due to factors like aging, changes in weight, muscle mass, or activity levels. Regularly reassessing your maintenance calories can help you stay on track with your fitness goals.