Calories for Maintaining Weight Calculator
Calculate your precise TDEE and maintenance caloric needs
Male
Female
Required for BMR formulation (Mifflin-St Jeor)
Please enter a valid age (15-100)
kg
lbs
Please enter a positive weight
cm
inches
Please enter a positive height
Sedentary (Little to no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Very hard exercise/physical job)
Multiplies BMR to determine TDEE
Maintenance Calories
0 kcal
Daily energy required to maintain current weight
Basal Metabolic Rate (BMR)
0 kcal
Mild Weight Loss (0.25kg/wk)
0 kcal
Mild Weight Gain (0.25kg/wk)
0 kcal
Figure 1: Comparison of Caloric Needs by Goal
Macronutrient Breakdown (Maintenance)
| Macronutrient | Percentage | Calories | Grams (Approx) |
|---|
What is a Calories for Maintaining Weight Calculator?
A calories for maintaining weight calculator is a specialized computational tool designed to estimate your Total Daily Energy Expenditure (TDEE). Unlike generic weight loss tools that arbitrarily suggest low numbers, this calculator focuses on the state of "energy homeostasis"—the physiological balance where energy intake equals energy expenditure.
This tool is essential for individuals who have reached their target body composition and wish to stabilize their physique, athletes seeking performance maintenance, or anyone looking to understand their baseline metabolic requirements before starting a bulk or cut. Common misconceptions suggest that everyone needs 2,000 calories a day; however, a precise calories for maintaining weight calculator proves that variables like age, height, weight, and specifically lean body mass significantly alter this number.
TDEE Formula and Mathematical Explanation
To accurately determine the calories for maintaining weight calculator results, we utilize the Mifflin-St Jeor equation. This formula is widely considered by the Academy of Nutrition and Dietetics to be the most accurate for estimating Basal Metabolic Rate (BMR).
The calculation is a two-step process:
- Calculate BMR: The energy your body burns at rest.
- Calculate TDEE: BMR multiplied by an activity factor.
Formulas:
Men: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
Maintenance Calories: BMR × Activity Multiplier
Men: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
Maintenance Calories: BMR × Activity Multiplier
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| BMR | Basal Metabolic Rate | kcal/day | 1200 – 2500 |
| Activity Factor | Physical Output Multiplier | Ratio | 1.2 – 1.9 |
| TDEE | Total Daily Energy Expenditure | kcal/day | 1400 – 4000+ |
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah is a 35-year-old female, 165cm tall, weighing 65kg. She works a desk job and does not exercise intentionally.
- BMR Calculation: (10 × 65) + (6.25 × 165) – (5 × 35) – 161 = 1,345 kcal.
- Activity Level: Sedentary (x1.2).
- Result: Her maintenance requirement is approximately 1,614 calories/day.
- Interpretation: If Sarah consistently eats 1,614 calories, her weight will remain stable. Eating 1,800 would lead to slow gain.
Example 2: The Construction Worker
Profile: Mark is a 28-year-old male, 180cm tall, weighing 85kg. He works in construction and lifts weights 4 times a week.
- BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 28) + 5 = 1,840 kcal.
- Activity Level: Very Active (x1.725).
- Result: His maintenance requirement is approximately 3,174 calories/day.
- Interpretation: Mark needs nearly double Sarah's intake just to maintain his weight due to higher mass and activity output.
How to Use This Calories for Maintaining Weight Calculator
Using this calories for maintaining weight calculator effectively requires accurate data input. Follow these steps:
- Input Biometrics: Enter your exact age, weight, and height. Measure these fresh in the morning for best accuracy.
- Select Activity Level: Be honest. "Moderately Active" means deliberate exercise 3-5 times a week, not just walking around the office. Overestimating activity is the #1 error in these calculations.
- Review Maintenance Calories: The large highlighted number is your daily target to stay the same weight.
- Check Macros: Use the table provided to see a balanced breakdown of Protein, Fats, and Carbs for that calorie level.
Key Factors That Affect Maintenance Calories
While the calories for maintaining weight calculator provides a solid baseline, several metabolic factors influence your actual numbers:
- Muscle Mass: Muscle tissue is metabolically expensive. Two people at the same weight but different body fat percentages will have different maintenance levels; the more muscular individual burns more calories at rest.
- Age: As we age, our BMR typically declines due to hormonal changes and loss of lean tissue. This necessitates a lower caloric intake to maintain weight over time.
- NEAT (Non-Exercise Activity Thermogenesis): Small movements like fidgeting, standing, or pacing can account for hundreds of calories a day, varying widely between individuals.
- Thermic Effect of Food (TEF): Protein requires more energy to digest than fats or carbs. A high-protein diet effectively raises your maintenance threshold slightly.
- Hormonal Health: Thyroid issues (hypothyroidism) or cortisol imbalances can lower metabolic rate below the calculated formula.
- History of Dieting: Chronic dieting can lead to "metabolic adaptation," where the body learns to function on fewer calories, meaning your real maintenance might be lower than the calculator predicts.
Frequently Asked Questions (FAQ)
Is this calculator 100% accurate?
No calculator is perfect. The Mifflin-St Jeor equation used in this calories for maintaining weight calculator is accurate to within 10% for most people. Use the result as a starting point and adjust based on scale weight over 2-3 weeks.
Does activity level include my job?
Yes. If you have a physically demanding job (e.g., landscaping, nursing), choose a higher activity multiplier even if you don't go to the gym.
Should I eat back my exercise calories?
Generally, no. The activity multiplier already accounts for your exercise. Adding exercise calories on top often leads to a surplus (weight gain).
How often should I recalculate?
Recalculate every time you lose or gain 5kg (11lbs), or if your activity level changes significantly.
Can I maintain weight on a low-carb diet?
Yes. Maintenance is determined by total calories, not just carbohydrates. As long as your total energy intake matches your TDEE, macronutrient ratios are secondary for weight stability.
Why am I gaining weight on my maintenance calories?
You may be overestimating your activity level or underestimating your food intake. Try selecting a lower activity setting on the calculator.
What if I want to build muscle?
To build muscle optimally, you typically need a small surplus. However, beginners can often build muscle at maintenance calories through "body recomposition."
Does water intake affect this?
Water has 0 calories, but hydration is vital for metabolism. Dehydration can slow down metabolic processes, indirectly affecting your daily expenditure.