Maintenance Calorie Calculator
Find your maintenance calories — the exact number of calories needed to maintain your current weight. Eating above this causes weight gain; below causes loss. A 500 cal/day deficit yields ~1 lb/week loss.
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Key values and context for this tool: • 500 cal deficit: ~1 lb/week • Harris-Benedict: Since 1919 • Mifflin-St Jeor: Most Accurate
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Why: This page explains what the Maintenance Calorie calculator does, what to enter, and how to read the results—without repeating the overview above.
How: Enter your values in the calculator fields below, keep units consistent, then run the calculation to see results and any step-by-step work shown on this page.
Run the calculator when you are ready.
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BMR Comparison
TDEE by Activity
Macro Split (cal)
Goal Calories
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
Maintenance calories are the exact number of calories needed to maintain your current weight. Eating above causes gain; below causes loss. A 500 cal/day deficit yields ~1 lb/week loss. Mifflin-St Jeor (1990) is the most accurate BMR formula for the general population.
Sources: Harris-Benedict 1919, Mifflin-St Jeor 1990, NIH, WHO.
Key Takeaways
- • 500 cal deficit ≈ 1 lb/week loss; 500 cal surplus ≈ 1 lb/week gain
- • Mifflin-St Jeor is preferred over Harris-Benedict for accuracy
- • TDEE = BMR × activity factor (1.2 to 1.9)
- • Track weight 2-4 weeks and adjust calories based on results
Did You Know?
How Does Maintenance Calorie Work?
BMR (Mifflin-St Jeor)
Men: 10×weight + 6.25×height - 5×age + 5. Women: 10×weight + 6.25×height - 5×age - 161.
Activity Factor
Sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9.
TDEE
Total Daily Energy Expenditure = BMR × activity factor. This is your maintenance.
Expert Tips
Activity Level Guide
| Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little exercise |
| Light | 1.375 | 1-3 days light exercise |
| Moderate | 1.55 | 3-5 days moderate |
| Active | 1.725 | 6-7 days hard |
| Very Active | 1.9 | Physical job + exercise |
Frequently Asked Questions
What are maintenance calories?
Maintenance calories are the number of calories you need daily to maintain your current weight. Eating above causes gain; below causes loss. A 500 cal/day deficit yields ~1 lb/week loss.
How is maintenance calorie calculated?
BMR (basal metabolic rate) is calculated using Mifflin-St Jeor or Harris-Benedict formulas. TDEE = BMR × activity factor. Mifflin-St Jeor is considered most accurate for the general population.
What is the Mifflin-St Jeor equation?
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. Developed in 1990, widely validated.
What activity multipliers are used?
Sedentary 1.2, lightly active 1.375, moderate 1.55, very active 1.725, extremely active 1.9. Choose based on exercise frequency and intensity.
How accurate are calorie calculators?
Formulas estimate within ±10-15% of actual needs. Track weight over 2-4 weeks and adjust. Individual metabolism varies with genetics, hormones, and diet history.
Can I replace medical advice with this?
No. This tool is for educational purposes. Consult a dietitian or physician for personalized nutrition, especially with metabolic conditions.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. Not a substitute for professional medical or nutrition advice. Consult a dietitian or physician for personalized guidance.
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