⚖️ Maintenance Calorie Calculator
Estimate the number of calories you need each day to maintain your current weight, based on your body stats and activity level.
How maintenance calories are estimated
This calculator uses the Mifflin-St Jeor equation, one of the most widely used and validated formulas for estimating basal metabolic rate (BMR): for men, BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age + 5; for women, BMR = 10 x weight(kg) + 6.25 x height(cm) – 5 x age – 161. Multiplying BMR by an activity factor gives total daily energy expenditure (TDEE), which is your estimated maintenance calorie level.
Using the mild deficit/surplus figures
Since roughly 3,500 calories corresponds to about one pound of body weight, a daily adjustment of about 250 calories below or above maintenance is commonly used as a gentle target for gradual weight loss or gain of about half a pound per week.
This calculator provides a general estimate for planning purposes only; actual calorie needs vary by individual metabolism, body composition, and health status. Consult a registered dietitian or healthcare provider before making significant changes to your diet.