Helpful Toolbox

Maintenance Calorie Calculator

Find out how many calories you need each day to stay at your current weight. Enter your age, sex, height, weight and activity level — the calculator uses the Mifflin-St Jeor equation and updates instantly, right in your browser.

📖 How it works & FAQ

What maintenance calories are

Your maintenance calories — often called TDEE (total daily energy expenditure) — are the number of calories you can eat per day without gaining or losing weight. This calculator estimates them in two steps. First it computes your BMR (basal metabolic rate) with the Mifflin-St Jeor equation, widely considered the most accurate everyday formula: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, or −161 for women. Then it multiplies BMR by an activity factor between 1.2 (sedentary) and 1.9 (extra active) to account for movement, work and exercise. Everything runs privately in your browser — nothing you type is sent anywhere. Results are estimates only, not medical or nutrition advice; individual needs vary, so consult a professional before making significant dietary changes.

How to use it

  1. Pick your units — imperial (lb, ft/in) or metric (kg, cm).
  2. Enter your age, sex, height and weight.
  3. Choose the activity level that best matches a typical week. The activity factor box fills in automatically, and you can fine-tune it to any value you prefer.
  4. Read your maintenance calories instantly, along with your BMR and reference targets for mild weight loss or gain (±500 kcal/day, roughly 1 lb per week).

FAQ

Which activity level should I choose?
Most people overestimate. If you have a desk job and train a few times a week, "lightly active" or "moderately active" is usually right. When in doubt, pick the lower option and adjust based on how your weight trends over 2-3 weeks.
How accurate is the Mifflin-St Jeor formula?
Studies show it predicts BMR within about 10% for most adults, better than older formulas like Harris-Benedict. Genetics, muscle mass and hormones still cause individual differences, so treat the number as a starting point.
What if my weight changes while eating at "maintenance"?
Your real-world result is the best data. If you gain, lower the activity factor slightly (or subtract 100-200 kcal); if you lose, raise it. Recalculate after any change of 10 lb / 5 kg or more.
Is BMR the same as maintenance calories?
No. BMR is what your body burns at complete rest. Maintenance calories add everyday movement and exercise on top, which is why BMR is multiplied by the activity factor.