Calculate Maintenance Weight

Calculate your daily caloric needs (TDEE) to maintain current weight

Basal Metabolic Rate (BMR) 1,750 kcal

Weekly Maintenance Needs 17,500 kcal

Activity Multiplier Applied 1.55x

Table 1: Estimated Maintenance Weight Caloric Breakdown

Activity Level	Multiplier	Daily Calories

What is Calculate Maintenance Weight?

Calculate maintenance weight refers to the mathematical process of determining the precise energy intake (measured in calories) required to keep your body weight stable. This state, often called energy equilibrium, occurs when the energy you consume equals the energy you expend.

In financial terms, think of maintenance weight as a "break-even point" for your body's energy budget. Just as a business calculates the revenue needed to cover operating costs without profit or loss, your body requires a specific "revenue" of calories to cover metabolic functions and physical movement without gaining or losing tissue mass.

This calculation is critical for:

• Individuals managing weight: Knowing the baseline to plan deficits or surpluses.
• Athletes: Ensuring sufficient fueling for performance without unwanted mass gain.
• Health Professionals: Establishing dietary guidelines for patients.

A common misconception is that maintenance weight is a static number. In reality, it is dynamic, fluctuating with daily activity, hormonal changes, and age.

Calculate Maintenance Weight Formula

The most widely accepted method to calculate maintenance weight calories is the Mifflin-St Jeor Equation, adjusted for activity. This formula is considered the "gold standard" for accuracy in clinical settings.

Step 1: Calculate Basal Metabolic Rate (BMR)

The BMR represents the "fixed costs" of your body—the energy needed just to keep organs functioning at rest.

• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2: Total Daily Energy Expenditure (TDEE)

TDEE is the final maintenance value, calculated by multiplying BMR by an activity factor (the variable costs).

Formula: TDEE = BMR × Activity Multiplier

Table 2: Variables in Maintenance Weight Calculation

Variable	Meaning	Unit	Typical Range
Weight (W)	Total body mass	kg	40 – 150+
Height (H)	Vertical stature	cm	150 – 200
Age (A)	Chronological age	years	18 – 80+
Activity Factor	Multiplier for movement	Ratio	1.2 – 1.9

Practical Examples

Example 1: The Office Worker

Profile: John, 35 years old, male, 80kg, 180cm, sedentary job (Factor 1.2).

Calculation:
1. BMR = (10×80) + (6.25×180) – (5×35) + 5 = 800 + 1125 – 175 + 5 = 1,755 kcal.
2. Maintenance = 1,755 × 1.2 = 2,106 kcal/day.

Financial Interpretation: John's "daily operating expense" is 2,106 kcal. Consuming 2,500 kcal would create a surplus (profit), leading to stored equity (fat/muscle gain).

Example 2: The Active Athlete

Profile: Sarah, 28 years old, female, 65kg, 165cm, very active (Factor 1.725).

Calculation:
1. BMR = (10×65) + (6.25×165) – (5×28) – 161 = 650 + 1031.25 – 140 – 161 = 1,380 kcal.
2. Maintenance = 1,380 × 1.725 = 2,380 kcal/day.

Interpretation: Despite weighing less than John, Sarah's high "turnover" (activity) means her maintenance requirements are higher.

How to Use This Calculator

1. Enter Biometrics: Input your exact gender, age, weight, and height. Accuracy here reduces the margin of error in the BMR calculation.
2. Select Activity Level: Be honest about your activity. Overestimating activity is the "inflation" of diet planning—it devalues your results.
3. Review Results: The primary number is your daily target to maintain weight.
4. Analyze the Chart: Use the chart to see how lifestyle changes (moving from sedentary to active) would impact your caloric budget.

Key Factors That Affect Maintenance Weight Results

Calculating maintenance weight involves understanding several bio-economic factors that act like financial levers on your body's energy balance.

1. Metabolic Rate (The Base Rate)

Like a central bank's base interest rate, your BMR dictates the minimum energy cost of doing business. Individuals with higher muscle mass have a higher "base rate," meaning they burn more calories at rest, allowing for a higher maintenance budget.

2. Time (Ageing Effects)

Metabolism generally slows with time, roughly 2-3% per decade after age 20. This is similar to the depreciation of an asset; as the body ages, its efficiency in burning energy changes, often requiring a reduction in "intake" to maintain the same "balance" (weight).

3. Risk (Variance and Estimation Error)

Calculators provide an estimate, but individual variance applies. Genetic factors can cause your actual maintenance to deviate by ±10-15%. This "volatility" means you must monitor results over weeks and adjust, managing the risk of unwanted weight changes.

4. Adaptive Thermogenesis (Biological Inflation)

When you drastically change intake, the body adapts. If you diet (cut funding), the body becomes more efficient to prevent bankruptcy (starvation), lowering its maintenance level. This "biological inflation" means the cost of maintaining weight changes based on your recent history.

5. Thermic Effect of Food (Transaction Fees)

Digestion acts like a transaction tax. Protein has a high "tax" (20-30% of energy is lost in digestion), while fats have a low tax (0-3%). Therefore, the composition of your "deposit" matters, not just the total value.

6. Activity Level (Cash Flow)

Non-Exercise Activity Thermogenesis (NEAT) represents the small, daily movements (fidgeting, walking). This is the "petty cash" flow of energy expenditure that can accumulate to significant amounts, often differentiating those who maintain weight easily from those who struggle.

Frequently Asked Questions (FAQ)

How often should I recalculate my maintenance weight?

You should recalculate whenever you lose or gain more than 2-3 kg (5-7 lbs), or if your activity level changes significantly (e.g., changing jobs). Just like rebalancing a portfolio, regular check-ins ensure accuracy.

Does this calculator account for muscle mass?

The Mifflin-St Jeor equation assumes average body composition. If you are very muscular, the result may underestimate your needs (undervalued asset). If you have high body fat, it might overestimate.

What if I eat my maintenance calories but still gain weight?

This suggests your actual "expenditure" is lower than calculated. Try reducing the intake by 100-200 calories (a correction) or increasing activity to realign with the true market value of your metabolism.

Is maintenance weight the same as ideal weight?

No. Maintenance weight is whatever weight you are currently at. Ideal weight is a target based on health metrics like BMI. You can calculate the maintenance calories for your goal weight to see what lifestyle is required to stay there.

Can I bank calories for the weekend?

Yes, maintenance is better viewed as a weekly average. If your weekly maintenance is 14,000 kcal, you can distribute this unevenly across days, similar to cash flow management.

How does stress affect maintenance weight?

Cortisol (stress hormone) can impact water retention and appetite, masking true weight. While it doesn't directly change the physics of calories, it creates "market noise" on the scale.

Why is the female formula different?

Women generally have less lean mass and more essential fat than men of the same weight, leading to a slightly lower BMR. The formula adjusts for this biological difference.

What is the "Starvation Mode" myth?

While metabolism slows during restriction (adaptation), it does not stop. You cannot gain weight in a deficit. "Starvation mode" is often just a reduction in maintenance needs due to weight loss and adaptation.