Maintenance Calorie Calculator
Estimate your BMR, daily maintenance calories, goal calories, protein intake, and macro targets using your age, sex, height, weight, and activity level.
Formula: Mifflin-St Jeor equation × activity multiplier
Need to convert your body weight? Try our Kilograms to Pounds Converter.
The maintenance calorie calculator estimates how many calories your body needs each day to maintain its current weight. It uses the Mifflin-St Jeor equation — the most widely validated formula for estimating basal metabolic rate (BMR) — then multiplies by an activity factor to calculate your total daily energy expenditure (TDEE). Beyond maintenance, this maintenance calorie calculator adjusts for fat loss or weight gain goals, provides a daily protein target based on body weight, and generates a simple macro breakdown. Whether you are eating for fat loss, muscle growth, athletic performance, or general health, accurate calorie data is the foundation of any effective nutrition plan. For a focused weight loss plan with a projected timeline, see our Calorie Deficit Calculator.
How to Use the Maintenance Calorie Calculator
- Select your biological sex — this changes the BMR constant in the Mifflin-St Jeor formula.
- Enter your age in years.
- Choose your preferred height unit and enter your height.
- Choose your preferred weight unit and enter your current body weight.
- Select your activity level — this single input has the biggest impact on the estimate, so be honest.
- Select your goal — maintain, fat loss, or weight gain — then click Calculate Calories.
When Would You Use This?
Planning a fat loss phase. Knowing your maintenance calories lets you set a precise deficit. A 250–500 calorie daily reduction is the standard recommendation for steady fat loss — roughly 0.5 to 1 pound per week — without significant muscle loss. For a projected timeline and daily target based on your goal weight, see our Calorie Deficit Calculator.
Starting a muscle gain or bulk. A surplus of 250–500 calories above maintenance is the standard starting point for a lean bulk. This calculator gives you that number based on your exact size and activity level, so you're adding a precise surplus rather than guessing.
Building a nutrition baseline. Even without a specific goal, knowing your maintenance calories is a useful anchor. It tells you roughly how much food your body actually needs, helps you recognize when you're unconsciously eating in a surplus or deficit, and gives you a reference point when evaluating diets or meal plans.
Frequently Asked Questions
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation estimates BMR using weight in kilograms, height in centimeters, and age. For men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For women, the final constant is −161. As a worked example: a 35-year-old male who weighs 82 kg (180 lbs) and stands 178 cm (5'10") calculates as (10 × 82) + (6.25 × 178) − (5 × 35) + 5 = 820 + 1,112.5 − 175 + 5 = 1,762 calories BMR. Multiplied by 1.55 for moderate activity, his maintenance is roughly 2,731 calories per day. This formula is considered more accurate than the older Harris-Benedict equation across a broad range of body types and ages.
How accurate is a maintenance calorie calculator?
Calorie calculators provide estimates, not exact measurements. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors that no formula can fully capture. Activity level is the biggest source of error — most people underestimate how sedentary they are or overestimate exercise intensity. Treat the result as a starting point and adjust by 100–200 calories up or down based on actual weight changes over two to three weeks.
What activity level should I choose?
Sedentary means a desk job or largely sitting lifestyle with minimal deliberate exercise. Lightly active applies to light exercise one to three days per week. Moderately active covers consistent exercise three to five days per week. Very active reflects intense training six to seven days per week. Extra active is reserved for people who have both a physically demanding job and daily structured training. When in doubt, choose one level lower than you think — most people are less active than they estimate.
How much protein should I eat per day?
This maintenance calorie calculator estimates 0.8 grams of protein per pound of body weight for general maintenance, 1.0 gram per pound during a fat loss phase to preserve lean muscle mass, and 0.9 grams per pound when gaining weight. These targets are aligned with widely cited fitness and nutrition guidelines. Higher protein intake supports muscle retention, satiety, and recovery regardless of your goal.
What is TDEE and how does it relate to maintenance calories?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day across rest, movement, and digestion. Maintenance calories and TDEE are two names for the same number: how many calories you need to maintain your current weight. Some fitness communities prefer "TDEE" because it emphasizes all forms of energy burning, not just exercise. If you want to see your TDEE across all five activity levels simultaneously to find where you actually fall, use our TDEE Calculator.