Maintenance Calorie Calculator
Estimate how much energy and nutrients your body needs to maintain your current weight. Calculate your daily calorie needs based on age, sex, height, weight, and activity level.
About You
How Maintenance Calories Are Calculated
Step 1: Calculate BMR (Mifflin-St Jeor Equation)
Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest.
Step 2: Apply Activity Multiplier (PAL)
Multiply BMR by your Physical Activity Level (PAL) to get maintenance calories.
Activity Level Multipliers
| Activity Level | PAL | Description |
|---|---|---|
| I do not exercise | 1.2 | Little or no exercise, desk job |
| I exercise regularly | 1.4 | Light exercise 1-2 times/week |
| I exercise a lot | 1.6 | Moderate exercise 2-3 times/week |
| Hard exercise | 1.75 | Hard exercise 3-5 times/week |
| I have a physical job | 2 | Physical job or hard exercise 6-7 times/week |
| I am a professional athlete | 2.4 | Professional athlete training |
Quick Reference: Daily Maintenance Calories
Approximate maintenance calories for a 30-year-old, 170 cm person at different weights and activity levels:
| Weight | Sedentary | Light | Moderate | Active |
|---|---|---|---|---|
| 50 kg | 1340 | 1490 | 1640 | 2090 |
| 60 kg | 1460 | 1620 | 1790 | 2280 |
| 70 kg | 1580 | 1760 | 1940 | 2480 |
| 80 kg | 1700 | 1900 | 2090 | 2670 |
| 90 kg | 1820 | 2040 | 2240 | 2860 |
| 100 kg | 1940 | 3060 | 2400 |
* Values are estimates. Your actual needs may vary based on metabolism, age, and other factors.
Understanding Maintenance Calories
What Are Maintenance Calories?
Maintenance calories (also called TDEE - Total Daily Energy Expenditure) represent the total number of calories your body burns in a day. This includes your basal metabolism (BMR), physical activity, digestion of food (thermic effect), and non-exercise activity like walking and fidgeting.
Why Does It Matter?
- •Weight Maintenance: Eating at maintenance calories keeps your weight stable
- •Weight Loss: Eating below maintenance creates a calorie deficit
- •Weight Gain: Eating above maintenance creates a surplus for muscle or weight gain
- •Performance: Athletes need accurate calorie targets for optimal performance
Factors Affecting Your Maintenance Calories
Age
Metabolism slows ~2% per decade after 20
Sex
Men typically have higher BMR due to muscle mass
Body Composition
More muscle = higher calorie burn at rest
Activity Level
Physical activity is the most variable factor
Important Note
This calculator provides an estimate based on formulas. Your actual maintenance calories may differ by 10-20%. Track your weight for 2-4 weeks while eating at the calculated level to find your true maintenance. Adjust up or down based on whether you gain, lose, or maintain weight.
Frequently Asked Questions
What is TDEE vs BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive (breathing, circulation, brain function). TDEE (Total Daily Energy Expenditure)is your BMR plus all the calories burned through physical activity. TDEE equals your maintenance calories.
How accurate is this calculator?
The Mifflin-St Jeor equation is considered the most accurate formula for the general population, with about ±10% accuracy. Individual variations in metabolism, muscle mass, hormones, and other factors can cause your actual needs to differ. Use the result as a starting point.
Why do maintenance calories decrease with age?
As we age, we typically lose muscle mass (sarcopenia) and our metabolic processes slow down. This reduces BMR by approximately 2% per decade after age 20. Maintaining muscle through resistance training can help minimize this decline.
Should I eat back exercise calories?
If you selected an activity level that reflects your regular exercise, don't eat back additional calories. If you chose "sedentary" and exercise separately, you can eat back 50-75% of exercise calories (fitness trackers often overestimate by 20-30%).
How often should I recalculate my maintenance calories?
Recalculate every 5-10 kg (10-20 lbs) of weight change, or every 2-3 months. As your weight changes, your calorie needs change too. Also recalculate if your activity level changes significantly.
Why do men have higher maintenance calories than women?
On average, men have more muscle mass and less body fat than women. Muscle tissue is metabolically active and burns more calories at rest than fat tissue. Additionally, hormonal differences affect metabolic rate.
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