Maintenance Calorie Calculator
Find your maintenance calories — the daily intake that keeps your weight stable — from your stats and activity, plus targets for cutting and gaining.
By Jonas Lindemann · Updated · How we build our calculators
2633 kcal
2133
Lose (−500)
2633
Maintain
2983
Gain (+350)
Note: Estimates use the Mifflin-St Jeor equation, the most accurate general BMR formula. Real energy needs vary with body composition and genetics — adjust based on 2–3 weeks of weight trend data.
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Calculation Method
Your maintenance calories are the daily intake at which your weight stays steady — calories in equal calories out. This number equals your TDEE and is the anchor point for any cut or bulk.
How Maintenance Calories Are Calculated
We estimate your BMR with the Mifflin-St Jeor equation, then multiply by your activity factor (1.2 sedentary to 1.9 extra active). The result is your maintenance level.
From Maintenance to Your Goal
| Goal | Adjustment |
|---|---|
| Fat loss | −500 kcal (~0.5 kg/week) |
| Maintain | Eat at maintenance |
| Lean gain | +250 to +400 kcal |
Verify With Real Data
Calculator estimates get you close, but real metabolism varies. Eat at your estimated maintenance for 2–3 weeks and weigh yourself regularly. If your weight is stable, the number is right; if it drifts, adjust by 100–200 kcal.
This is an estimate for healthy adults, not medical advice. Activity level is the biggest source of error — be honest about how much you really move.
Frequently Asked Questions
Maintenance calories are the daily intake at which your weight stays the same — your calories in equal your calories out. They are equal to your TDEE (Total Daily Energy Expenditure).
Estimate your BMR with Mifflin-St Jeor, multiply by your activity factor to get TDEE, and that is your maintenance level. Then verify by tracking intake and weight over 2–3 weeks.
Calculators give a starting estimate; real metabolism varies by ±10%. If your weight drifts, adjust your intake by 100–200 calories and re-check after two weeks of consistent tracking.