Maintenance Calories Calculator for Daily Energy

Use the Maintenance Calories Calculator

Estimate daily calories to maintain weight from BMR and your activity level, then adjust ranges.

How to Use Maintenance Calories Calculator for Daily Energy

1. Step 1: Select sex and age

   Choose your sex and enter your age in years.

2. Step 2: Enter height and weight

   Switch between Metric or US units, then fill in your height and weight.

3. Step 3: Pick activity level

   Select the option that best matches your weekly routine.

4. Step 4: Optional: add body fat

   If you know it, enter % body fat for a lean‑mass BMR method.

5. Step 5: Review maintenance and ranges

   See your BMR, TDEE maintenance calories, and suggested goal ranges.

Key Features

• Maintenance TDEE
• Activity levels
• Unit options
• Range output

Understanding Results

Using the Maintenance Calories Calculator

This maintenance calories calculator turns your stats into an everyday energy target and simple ranges you can test in the real world.

Formula

Your maintenance calories equal your Total Daily Energy Expenditure (TDEE): an estimate of all energy your body uses in a day. We first calculate your basal metabolic rate (BMR), then multiply by an activity factor to account for movement and training. By default we use the Mifflin–St Jeor equation: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 for men, or −161 for women. If you enter body fat %, we can use Katch–McArdle instead: BMR = 370 + 21.6×Lean Body Mass(kg), where lean mass = weight × (1 − body fat%).

Reference Ranges & Interpretation

Most adults will see maintenance values between roughly 1,600–3,200 kcal/day depending on size, sex, age, and activity. Choose the activity level that honestly reflects your routine — sedentary for minimal exercise, up to extra active for two‑a‑day training or physically demanding work. If your 1–2 week weight trend rises, reduce calories slightly; if it falls, increase slightly. Small changes of 5–10% are easier to sustain.

Assumptions & Limitations

Equations are estimates and can be off for unusually high or low body fat, elite athletes, pregnancy, certain medical conditions, or recent large weight changes. Hydration, sleep, and stress also affect appetite and performance. Treat your result as a practical starting point — then validate it by watching your average weight over 7–14 days and adjusting intake accordingly.

Complete Guide: Maintenance Calories Calculator for Daily Energy

Estimate calories to maintain weight with the maintenance calories calculator. Uses BMR and activity to output daily energy needs with practical ranges.

What are maintenance calories?

Maintenance calories are the amount of energy your body burns in a day to keep your weight stable. They include your basal needs (keeping you alive) and your activity (everything from walking to workouts). When you eat close to this number over time, your weight trend usually holds steady. If you consistently eat below this number, your weight trend tends to fall; if you consistently eat above it, your weight trend tends to rise. Because energy expenditure varies day to day, think in weekly averages rather than single days.

Our maintenance calories calculator estimates daily energy needs using a trusted basal metabolic rate (BMR) formula multiplied by an activity factor. If you know your body fat percentage, the calculator can switch to a lean‑mass method for better personalization. The result you see is your Total Daily Energy Expenditure (TDEE) — a practical target for holding weight steady.

How this calculator works

The calculator estimates your BMR — the energy your body uses at rest — and then applies an activity multiplier to reach TDEE. By default we use the Mifflin–St Jeor equation because it performs well for most adults in modern validation studies. If you provide a body fat percentage, the calculator can switch to the Katch–McArdle equation, which computes BMR from lean body mass.

BMR methods used here:

• Mifflin–St Jeor: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (men) or − 161 (women).
• Katch–McArdle: BMR = 370 + 21.6 × Lean Body Mass(kg), where LBM = weight × (1 − body fat%).

After BMR is estimated, we multiply by an activity factor that reflects your routine movement and exercise. That product is your TDEE — the practical maintenance number. If you prefer to compare methods, you can also try our dedicated BMR calculator and TDEE calculator.

Choosing a BMR formula

No single equation fits everyone perfectly. The Mifflin–St Jeor formula is a strong general‑use option and tends to be closer for many adults with average body composition. If you know your body fat percentage, Katch–McArdle can better represent your resting energy needs by focusing on lean mass. Athletes with high muscle mass or individuals with unusually low or high body fat often get a better baseline from Katch–McArdle.

Don’t know your body fat? You can estimate it with our Body Fat Percentage Calculator or the US Navy Body Fat Calculator. If your body fat estimate changes over time, re‑calculate — your lean mass changes can shift your BMR.

Activity levels explained

Activity multipliers attempt to summarize how much you move across the week. If you sit most of the day and do not intentionally exercise, “Sedentary” is a reasonable starting point. If you exercise a few times per week or work in a job that keeps you on your feet, choose a higher level. You can change this setting at any time and compare the estimates.

• Sedentary (×1.2): desk work and little formal exercise.
• Lightly active (×1.375): light exercise 1–3 days per week.
• Moderately active (×1.55): moderate exercise 3–5 days per week.
• Very active (×1.725): hard exercise 6–7 days per week.
• Extra active (×1.9): physical job or training twice per day.

If you are unsure, “Moderately active” is a safe middle ground to test. Use your trend over the next 1–2 weeks to validate: if your weight drifts up, you may be more active than selected; if it drifts down, you may be less active or eating less than you think.

How to use your maintenance number

Treat your maintenance calories as a working estimate. Measure your weight under similar conditions (for example, first thing in the morning after using the restroom) and look at the average change across 7–14 days. If your average rises, lower intake slightly; if it falls, raise intake slightly. Small nudges of 5–10% are easier to live with than drastic swings.

Planning a goal? Our calculator includes a quick selector for common targets: −10%, −15%, −20% for weight loss, and +10% for lean gain. For a deeper planning pass, try our Calorie Deficit Calculator, the all‑purpose Daily Calorie Calculator, and our flexible Macro Calculator for macro targets.

Weight loss and gain ranges

A small calorie deficit (about 10%) is usually gentle enough for most people to maintain energy and keep workouts productive. A moderate deficit (about 15%) will move the scale faster but can feel harder after a few weeks. A larger deficit (about 20%) may be appropriate for short windows or when guided by a professional, but it’s also more likely to affect sleep, mood, or training quality.

For muscle gain, a conservative surplus (about 10%) paired with adequate protein and progressive resistance training can support lean growth without adding too much body fat. Use our Protein Calculator to set a protein target, or the goal‑specific Protein Calculator for Weight Loss if you are cutting.

Remember that scale change reflects many moving parts: water, glycogen, digestion, and muscle repair — not only body fat. Weekly averages provide a cleaner signal than single‑day readings. If your change is larger or smaller than expected for several weeks in a row, adjust your intake by 5–10% and check again.

Common pitfalls to avoid

• Overestimating activity: Most people pick a level that's one step too high. When in doubt, choose the lower one and validate with your trend.
• Underreporting intake: Portions, oils, dressings, and snacks add up. If results don't match projections, check measurements and consistency.
• Ignoring protein: Adequate protein helps preserve lean mass in a deficit and supports growth in a surplus. Use our Macronutrient Calculator to translate calories into macros.
• Changing too fast: Adjust in small steps (5–10%) and reassess after 1–2 weeks. Rapid swings make it hard to learn what works for you.
• Forgetting hydration and sleep: Both affect appetite and training quality. For hydration guidance, see our Water Intake Calculator.

Quick answers (FAQ)

How soon will I know if my number is right? Track for 7–14 days. If your weekly average weight is steady, your maintenance is close. If not, adjust by 5–10% and re‑check.

Can I use a different formula? Yes. This page defaults to Mifflin–St Jeor but supports Katch–McArdle when body fat is provided. You can compare with our RMR Calculator and the dedicated Weight‑Loss TDEE Calculator.

What if my routine changes? Update your activity level. TDEE is dynamic; new jobs, seasons, and training blocks change your burn.

How do macros fit in? Calories guide your overall intake; macros guide what those calories are made of. If you want a practical split, a starting point is around 30% protein, 30–35% fat, and the rest from carbs. Refine using our Macro Calculator.

Evidence and context

Energy balance — calories in versus calories out — is a practical model for long‑term weight trends. In real life, your metabolism adapts somewhat to intake and activity, sleep and stress affect hunger, and food choices influence how satisfied you feel. That's why we emphasize watching your trend and adjusting, rather than chasing a single "perfect" number. For general guidance on energy needs, see foundational references like the U.S. National Institutes of Health and dietary guidelines. When you have a medical condition or specific performance goal, seek advice from a qualified professional.

Frequently Asked Questions