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Maintenance Calories Calculator

Find how many calories you need a day to keep your weight the same. Get a formula estimate in seconds, then check it against what you actually ate and weighed to find your true maintenance.

100% Private Real-data check Maintenance macros

Your Details

ft in

Real-data check (optional)

Track what you eat for 2–4 weeks and enter the averages to find your true maintenance.
Your maintenance calories
— kcal/day
—
Likely range
—
formula ± 10%
BMR (at rest)
—
—
Per week
—

From your real data

Fill in the optional real-data fields to see your actual maintenance, worked out from what you ate and how your weight changed.

—
kcal/day actual maintenance

Maintenance macros

MacroBasisGrams/daykcal

What are maintenance calories?

Maintenance calories are the number of calories you need each day to keep your body weight stable — the point where energy in equals energy out. Eat more and you gain weight; eat less and you lose it. This calculator estimates it in two ways.

1. Formula estimate

Your resting energy (BMR) is calculated with the Mifflin-St Jeor equation — or Katch-McArdle if you know your body fat — and multiplied by an activity factor from 1.2 (sedentary) to 1.9 (extra active). Formulas are typically within about 10% for most people, which is why a range is shown.

2. Real-data check

The most accurate way to find your maintenance is to measure it. Log your food for 2–4 weeks, weigh yourself regularly, and enter the averages:

Maintenance = average intake − (weight change in kg × 7,700 ÷ days)

For example, eating 1,900 kcal a day for 21 days while dropping from 62.8 kg to 62.2 kg means a deficit of 0.6 × 7,700 ÷ 21 ≈ 220 kcal a day, so maintenance is about 2,120 kcal.

Frequently Asked Questions

Start with the formula estimate above, eat that amount for 2–3 weeks, and track your weight. If your weight stays the same, that is your maintenance; if it moves, enter your real intake and weight change in the real-data check to get your exact number.

Yes. Total Daily Energy Expenditure is the number of calories you burn in a day, and eating that many keeps your weight stable, so the two terms mean the same thing.

Day-to-day weight swings of 1–2 kg come from water, salt, carbohydrates and digestion, not fat. Look at the trend over at least two weeks rather than single weigh-ins.

Yes. They drop as you lose weight and with age, and rise when you gain muscle or become more active. Recalculate after every 4–5 kg of weight change.

Around 1.6 g of protein per kg of body weight a day suits most active adults who want to keep their muscle; up to 2.2 g/kg is common for strength training. This page uses 1.6 g/kg, with fat at 30% of calories and the rest from carbohydrates.

General estimates for healthy adults, not medical advice. If you are pregnant, breastfeeding or have a medical condition, ask a doctor or dietitian.

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