Maintenance Calorie Calculator
Estimate the daily energy needed to maintain your current weight using the Mifflin–St Jeor resting metabolic rate equation and an activity multiplier.
Estimated daily energy budget
| Daily estimate | Calories |
|---|---|
| Lower activity (sedentary) | — |
| Selected activity | — |
| Higher activity (very active) | — |
What are maintenance calories?
Maintenance calories are the approximate number of calories you need each day to keep your body weight relatively stable over time. Your body spends energy at rest, digesting food, moving around and exercising. A maintenance calorie calculator estimates the total of those needs. It is a starting point, not a precise measurement of metabolism.
How to calculate maintenance calories
First estimate resting metabolic rate (BMR) with the Mifflin–St Jeor equation. For the male equation, BMR = 10 × weight in kg + 6.25 × height in cm − 5 × age + 5. For the female equation, the final constant is −161 rather than +5. Next, multiply BMR by an activity factor to estimate total daily energy expenditure (TDEE). A moderately active person often uses a multiplier of 1.55, although real-world activity differs considerably.
Maintenance calorie example
For a 30-year-old using the male equation, weighing 70 kg and standing 170 cm tall, estimated BMR is about 1,618 calories daily. With the moderately active multiplier, estimated maintenance is approximately 2,507 calories per day. A weekly estimate is around 17,546 calories. The calculation does not guarantee weight stability: metabolism, activity, sleep, medications and changes in body composition may shift the result.
How to find your actual maintenance intake
Use the estimated number as a baseline. Eat approximately that amount for two to four weeks while tracking weight consistently under similar conditions, such as after waking. Compare averages rather than reacting to a single reading. If average weight is steadily increasing, your intake may exceed your expenditure; if it is steadily decreasing, the reverse may be true. Adjust gradually based on trends and how you feel. Normal day-to-day weight variation often reflects water, salt, digestion and glycogen rather than changes in body fat.
Why activity multipliers are imperfect
Two people of the same height, weight and age may burn different amounts because of occupational movement, exercise intensity, daily step count and individual physiology. An office worker who trains three days per week might still be less active overall than a person who walks throughout the working day. Choose the multiplier that best reflects total weekly activity, not simply the number of gym visits. Recalculate after substantial weight or activity changes.
Maintenance versus weight loss and weight gain
Maintenance aims for stable average weight. A calorie deficit is an intake below estimated expenditure, while a surplus is above it. Neither the size of an appropriate deficit nor a surplus can be decided by a formula alone. Personal circumstances matter, particularly for people who are pregnant, breastfeeding, still growing, managing illness or recovering from disordered eating. This tool focuses on maintenance rather than prescribing dieting targets.
Accuracy and limitations
The Mifflin–St Jeor equation is widely used to estimate resting energy needs in adults, but it is not a direct metabolic test. This calculator uses two traditional sex-specific equation constants, which may not adequately represent every person’s physiology. It does not incorporate body-fat percentage, pregnancy, lactation or medical conditions. Activity factors are broad approximations, and calorie counts on food labels also have uncertainty.
Frequently asked questions
What is the difference between BMR and TDEE? BMR estimates energy needs at rest, while TDEE includes activity and other daily expenditure.
Are maintenance calories the same every day? No. Energy needs change with activity, but a daily average can be useful for planning.
Can I maintain weight without counting calories? Yes. Calorie tracking is optional; consistent eating patterns and weight trends can also guide adjustments.
How often should I recalculate? Revisit your estimate after significant changes in body weight, activity or routine.
Why is my weight changing at my estimated maintenance? The formula is an estimate, and food intake, movement and water retention vary.
Should teenagers use this calculator? It is designed for adults; growing children and teenagers have different nutritional needs.
Does exercise increase maintenance calories? Usually, though the effect depends on exercise type, duration and changes in other activity.
Is the result a medical recommendation? No. It is a general educational estimate.
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