This professional body weight maintenance calculator determines the precise number of daily calories required to maintain your current weight based on your unique metabolic profile and activity level.
Metric (kg, cm)
Imperial (lbs, inches)
Select your preferred unit system.
Male
Female
Required for Basal Metabolic Rate (BMR) calculation.
Years
Please enter a valid age (15-100).
Current body weight.
Please enter a positive weight.
Standing height.
Please enter a positive height.
Sedentary (Little or 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)
Be honest for the most accurate result.
Daily Maintenance Calories
2,000 kcal
To maintain current weight
Basal Metabolic Rate (BMR):–
Weekly Maintenance:–
Activity Multiplier:–
Formula: This body weight maintenance calculator uses the Mifflin-St Jeor equation, widely considered the most accurate method for estimating caloric needs.
Energy Expenditure Breakdown
■ BMR (Existence)■ Activity (Movement)
Calorie Needs by Activity Level
Activity Level
Multiplier
Est. Daily Calories
What is a Body Weight Maintenance Calculator?
A body weight maintenance calculator is a specialized digital tool designed to estimate the Total Daily Energy Expenditure (TDEE). This metric represents the exact number of calories your body burns in a 24-hour period through a combination of basic biological functions and physical movement. By consuming this precise amount of energy, you achieve a state of "energy balance," where your body weight remains stable—neither increasing nor decreasing.
This calculator is essential for athletes, fitness enthusiasts, and individuals who have recently reached their goal weight and wish to sustain it. Unlike generic calorie counters, a dedicated body weight maintenance calculator accounts for specific metabolic variables such as age, gender, height, and activity intensity to provide a personalized nutritional baseline.
Common misconceptions include the idea that everyone needs 2,000 calories a day. In reality, a petite, sedentary woman might require only 1,500 calories for maintenance, while a tall, active man might require over 3,000. Using a calculator removes the guesswork.
Body Weight Maintenance Calculator Formula and Math
To calculate maintenance calories accurately, we use the Mifflin-St Jeor Equation, widely recognized in clinical settings as the most reliable formula for estimating Basal Metabolic Rate (BMR).
Step 1: Calculate BMR
Your BMR is the energy your body needs just to exist at rest (breathing, circulating blood, cell repair). The formulas are:
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Apply Activity Multiplier
Once BMR is established, it is multiplied by an Activity Factor to determine TDEE (Maintenance Calories).
Variables Used in Calculation
Variable
Meaning
Typical Range
Weight
Body mass in kg
40kg – 200kg+
Height
Stature in cm
120cm – 220cm
Age
Chronological age
18 – 90 years
Activity Factor
Physical exertion level
1.2 (Sedentary) – 1.9 (Athlete)
Practical Examples of Maintenance Calculation
Example 1: The Sedentary Office Worker
Profile: John, 40 years old, male, 180 cm tall, 85 kg. He works a desk job and does not exercise.
Interpretation: Despite being lighter than John, Sarah needs more calories to maintain her weight due to her high activity level.
How to Use This Body Weight Maintenance Calculator
Select Unit System: Choose between Metric (kg/cm) or Imperial (lbs/inches) based on your preference.
Enter Physical Stats: Input your gender, age, current weight, and height. Ensure these measurements are recent for accuracy.
Choose Activity Level: Be honest. "Moderately Active" means deliberate exercise 3-5 times a week, not just walking to the car.
Review Results: The tool will instantly display your daily caloric needs.
Use the Data: Use this number as your nutritional "budget." Track your food intake for a week to see if it aligns with this number.
Key Factors That Affect Body Weight Maintenance Results
Several variables can influence the accuracy of a body weight maintenance calculator. Understanding these can help you adjust your nutritional strategy.
Muscle Mass vs. Body Fat: Muscle tissue burns more calories at rest than fat tissue. Two people with the same weight but different body compositions will have different maintenance levels. High muscle mass increases maintenance needs.
Age-Related Metabolic Slowing: As we age, our BMR naturally decreases due to hormonal changes and muscle loss. The calculator accounts for this, which is why calorie needs drop as age increases.
NEAT (Non-Exercise Activity Thermogenesis): This includes fidgeting, standing, and walking. High NEAT levels can burn hundreds of extra calories that a standard "Activity Level" selection might miss.
Thermic Effect of Food (TEF): Protein requires more energy to digest than fats or carbs. A high-protein diet may slightly raise your actual maintenance calories compared to the calculated result.
Hormonal Fluctuations: Thyroid issues (hypothyroidism) or conditions like PCOS can lower BMR below calculated estimates.
Adaptation History: If you have been on a strict diet for a long time, your body may have adapted to lower calories ("metabolic adaptation"), meaning your true maintenance might be temporarily lower than the calculated theoretical value.
Frequently Asked Questions (FAQ)
How accurate is this body weight maintenance calculator?
The Mifflin-St Jeor formula is considered accurate to within 10% for most healthy individuals. However, individual variations in metabolism mean this should be used as a starting point, not an absolute rule.
Should I eat back my exercise calories?
No. If you selected an activity level (e.g., "Moderately Active"), your exercise calories are already included in the final result. Eating them back would lead to a calorie surplus and weight gain.
Does this calculator work for weight loss?
Yes, as a baseline. To lose weight, calculate your maintenance calories and then subtract 300-500 calories from that number to create a sustainable deficit.
What if my weight isn't changing despite eating these calories?
If your weight is stable, the calculation is correct. If you are gaining or losing unintentionally, adjust your daily intake by 100-200 calories and monitor for another two weeks.
How often should I recalculate my maintenance calories?
You should recalculate whenever your weight changes by more than 5-10 lbs, or if your activity level changes significantly (e.g., starting a new job or gym routine).
Does the calculator account for macros?
No, this tool calculates total energy (calories). How you split those calories into protein, fats, and carbohydrates depends on your specific health and fitness goals.
Why is my maintenance lower than expected?
Most people overestimate their activity level. "Sedentary" is the correct choice for most office workers, even those who walk occasionally. Overestimating activity is the most common reason for high results.
Is this safe for teenagers or the elderly?
The formula is generally safe for adults over 18. Adolescents have unique growth requirements, and the elderly may have specific health needs, so consulting a doctor is recommended for these groups.
Related Tools and Internal Resources
BMI Calculator – Determine if your weight falls within a healthy range.