Calculate your daily caloric needs to maintain your current weight, a crucial step for effective weight loss planning.
Enter your weight in kilograms (kg).
Enter your height in centimeters (cm).
Enter your age in years.
Male
Female
Select your gender for a more accurate calculation.
Sedentary (little or no exercise)
Lightly Active (light exercise/sports 1-3 days/week)
Moderately Active (moderate exercise/sports 3-5 days/week)
Very Active (hard exercise/sports 6-7 days a week)
Extra Active (very hard exercise/sports & physical job)
Choose the option that best describes your typical weekly activity.
Your Estimated Maintenance Calories
— kcal/day
Basal Metabolic Rate (BMR): — kcal/day
Total Daily Energy Expenditure (TDEE): — kcal/day
Target Deficit for Weight Loss: — kcal/day
Calculated using the Mifflin-St Jeor Equation for BMR, then multiplied by your activity level to estimate TDEE. A 500 kcal daily deficit is recommended for sustainable weight loss.
BMR
Maintenance Calories (TDEE)
Estimated Calorie Needs at Different Activity Levels
Activity Level
Multiplier
Estimated Maintenance Calories (kcal/day)
What is Maintenance Calories for Weight Loss?
Understanding your maintenance calories is fundamental for anyone aiming for effective and sustainable weight loss. In essence, your **maintenance calories** are the number of calories your body needs each day to maintain its current weight. This figure represents the balance between the energy you consume through food and beverages and the energy your body expends through all its functions, from basic metabolic processes to physical activity. When your calorie intake consistently matches your calorie expenditure, your weight remains stable – hence, "maintenance."
For weight loss, the goal is to create a consistent caloric deficit, meaning you consume fewer calories than your body needs. However, you cannot effectively create this deficit without first knowing your baseline: your **maintenance calories**. Knowing this number allows you to set a realistic calorie intake target that promotes fat loss without causing extreme hunger, fatigue, or nutrient deficiencies. It's the cornerstone of a balanced approach to shedding pounds and improving overall health.
Who should use it: Anyone looking to lose weight, understand their body's energy needs, or maintain their current weight. Athletes, fitness enthusiasts, and individuals recovering from dieting often use this to recalibrate their intake.
Common misconceptions:
That maintenance calories are a fixed number: They fluctuate based on activity, metabolism, and even external factors like temperature.
That weight loss means eating as little as possible: This can be counterproductive, slowing metabolism and leading to muscle loss.
That all calories are equal: While the primary goal is calorie balance, the source of calories (macros) and nutrient density are crucial for health and satiety.
Maintenance Calories Calculator Formula and Mathematical Explanation
Our maintenance calories calculator for weight loss primarily uses the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR), and then applies an activity multiplier to derive the Total Daily Energy Expenditure (TDEE), which represents your maintenance calories.
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is used as follows:
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
TDEE is your BMR adjusted for your physical activity level. It represents your estimated maintenance calories. This is calculated by multiplying your BMR by an activity factor:
TDEE = BMR × Activity Factor
The activity factors are:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
Step 3: Determine Target Calorie Intake for Weight Loss
To achieve weight loss, a calorie deficit is necessary. A commonly recommended deficit for sustainable weight loss is 500 calories per day, which can lead to approximately 1 pound (0.45 kg) of fat loss per week.
Target Intake = TDEE – 500 kcal/day
The maintenance calories calculator for weight loss displays your TDEE as the primary maintenance figure, and suggests a target intake based on a 500 kcal deficit.
Variables Table
Variable
Meaning
Unit
Typical Range
Weight
Body mass of the individual
Kilograms (kg)
20 – 500+ kg
Height
Body height of the individual
Centimeters (cm)
50 – 250 cm
Age
Age of the individual
Years
1 – 120 years
Gender
Biological sex of the individual
N/A
Male, Female
Activity Level
Average daily physical activity
Multiplier
1.2 – 1.9
BMR
Basal Metabolic Rate (calories burned at rest)
kcal/day
Varies widely based on inputs
TDEE
Total Daily Energy Expenditure (maintenance calories)
kcal/day
Varies widely based on inputs
Target Deficit
Recommended daily calorie reduction for weight loss
kcal/day
Typically 500 kcal/day
Practical Examples (Real-World Use Cases)
Let's illustrate how the maintenance calories calculator for weight loss works with practical examples.
Example 1: Sarah, aiming for gradual weight loss
Sarah is a 32-year-old female, 168 cm tall, weighing 75 kg. She works an office job but goes for a brisk walk 3-4 times a week. She wants to lose about 0.5 kg per week.
Total Daily Energy Expenditure (TDEE): 2292 kcal/day
Target Deficit for Weight Loss: 500 kcal/day
Interpretation: Sarah needs approximately 2292 calories per day to maintain her current weight. To lose about 0.5 kg per week, she should aim for a daily intake of around 1792 calories. This provides a sustainable deficit without drastically cutting calories.
Example 2: Mark, very active individual
Mark is a 28-year-old male, 185 cm tall, weighing 88 kg. He's a construction worker and also trains at the gym 5 times a week. He wants to confirm his calorie needs.
Total Daily Energy Expenditure (TDEE): 3612 kcal/day
Target Deficit for Weight Loss: 500 kcal/day
Interpretation: Mark's very active lifestyle requires a high number of calories to maintain his weight, estimated at around 3612 kcal/day. If he were to lose weight, reducing his intake to approximately 3112 kcal/day would create the desired deficit.
How to Use This Maintenance Calories Calculator
Using our maintenance calories calculator for weight loss is straightforward. Follow these simple steps to get your personalized calorie estimates:
Step-by-Step Instructions:
Enter Your Details: Accurately input your current weight (in kg), height (in cm), age (in years), and select your gender. Precision here is key for an accurate result.
Select Your Activity Level: Choose the option that best reflects your average daily physical activity from the dropdown menu. Be honest with yourself – this factor significantly impacts your caloric needs.
Calculate: Click the "Calculate" button. The calculator will instantly process your inputs.
Review Results: You will see your estimated Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE) – which represents your maintenance calories – and a recommended target deficit for weight loss.
Adjust for Weight Loss: Subtract the 'Target Deficit' from your 'Estimated Maintenance Calories (TDEE)' to find your daily calorie target for weight loss.
Reset: If you need to recalculate or try different inputs, click the "Reset" button to clear the fields and start over with default values.
Copy Results: Use the "Copy Results" button to easily save or share your calculated figures and key assumptions.
How to Read Results:
BMR: The minimum calories your body needs to function at rest.
Maintenance Calories (TDEE): The total calories you burn daily, considering your BMR and activity level. Eating this amount means you won't gain or lose weight.
Target Deficit: A recommended reduction from your TDEE to encourage weight loss. A 500 kcal deficit is common for roughly 0.5 kg weekly loss.
Target Intake (calculated implicitly): Your TDEE minus the target deficit, representing the daily calorie goal for weight loss.
Decision-Making Guidance:
Use your calculated maintenance calories as a starting point. If your goal is weight loss, aim to consume 300-500 calories below your TDEE. If you want to maintain your current weight, eat around your TDEE. If you aim to gain weight (e.g., muscle gain), consume 300-500 calories above your TDEE. Remember that these are estimates; monitor your progress and adjust your intake as needed. Listen to your body and prioritize nutrient-dense foods for overall health and satiety.
Key Factors That Affect Maintenance Calories Results
While our maintenance calories calculator for weight loss provides a robust estimate, several factors can influence your actual daily energy expenditure. These nuances are important to consider for a comprehensive understanding of your metabolic needs.
Muscle Mass vs. Fat Mass: Muscle tissue is metabolically more active than fat tissue. Individuals with higher muscle mass tend to have a higher BMR and thus higher maintenance calories, even at the same weight. Resistance training can increase muscle mass over time, potentially increasing maintenance needs.
Genetics: Individual genetic makeup plays a role in metabolic rate. Some people naturally have faster metabolisms, meaning they burn more calories at rest than others with similar stats. This inherent difference contributes to variations in maintenance calorie requirements.
Hormonal Factors: Conditions like hypothyroidism (underactive thyroid) can significantly slow down metabolism, reducing BMR and maintenance calories. Conversely, hyperthyroidism can increase them. Hormonal fluctuations during the menstrual cycle can also cause temporary changes.
Thermic Effect of Food (TEF): Digesting, absorbing, and metabolizing food requires energy. Protein has a higher TEF than carbohydrates or fats. While often factored into general activity levels, a diet very high in protein might slightly increase daily calorie expenditure.
Environmental Temperature: Your body expends energy to maintain its core temperature. In very cold or very hot environments, your body works harder, potentially increasing calorie burn.
Sleep Quality and Quantity: Poor sleep can disrupt hormones that regulate appetite and metabolism (like ghrelin and leptin), potentially affecting calorie expenditure and increasing cravings for calorie-dense foods, indirectly influencing weight management.
Medications: Certain medications can affect metabolism. For example, some antidepressants or steroids can lead to weight gain by altering appetite or metabolic rate.
Non-Exercise Activity Thermogenesis (NEAT): This includes all the calories burned from activities that are not formal exercise, such as fidgeting, walking around, doing chores, and even talking. NEAT can vary dramatically between individuals and significantly impact total daily energy expenditure.
Frequently Asked Questions (FAQ)
How accurate is this maintenance calories calculator?
This calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate formulas for estimating BMR. However, it's an estimate. Individual metabolic rates can vary due to genetics, body composition, and other factors not precisely captured by the formula. It provides a strong starting point, but monitoring your weight and adjusting intake is crucial.
Can I eat less than my calculated maintenance calories to lose weight faster?
While eating significantly fewer calories will lead to faster weight loss initially, it's generally not recommended for sustainability or health. Very low-calorie diets can slow your metabolism, lead to muscle loss, cause nutrient deficiencies, and be difficult to maintain long-term, often resulting in rebound weight gain. A deficit of 300-500 calories is usually advised.
What if my activity level changes?
If your activity level changes significantly (e.g., you start a new exercise routine or a more physically demanding job), you should recalculate your maintenance calories using the updated activity level. Your TDEE will increase, requiring a higher intake to maintain your weight.
How often should I update my maintenance calories?
It's advisable to recalculate your maintenance calories every few months, or whenever you experience significant changes in your weight, body composition (e.g., gained muscle), or activity levels. As you lose weight, your maintenance calories typically decrease, so recalculating helps you adjust your intake accordingly.
Does body composition (muscle vs. fat) affect maintenance calories?
Yes, significantly. Muscle tissue burns more calories at rest than fat tissue. Someone with a higher percentage of muscle mass will have a higher BMR and thus higher maintenance calories than someone of the same weight but with a lower muscle percentage. This calculator uses weight and height but doesn't account for specific body composition percentages.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs to function at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through all activities, including digestion and physical activity. TDEE represents your true daily maintenance calories.
Should I use the calculator if I'm pregnant or breastfeeding?
No, this calculator is not designed for pregnant or breastfeeding individuals. Caloric needs during these periods are significantly higher and require specific guidance from a healthcare professional or registered dietitian to ensure adequate nutrition for both mother and baby.
How does age impact maintenance calories?
Metabolism tends to slow down slightly with age, primarily due to potential decreases in muscle mass and hormonal changes. The Mifflin-St Jeor equation accounts for this by subtracting calories based on age, reflecting a generally lower metabolic rate in older individuals compared to younger ones with similar weight and height.
Related Tools and Internal Resources
BMR Calculator: Calculate your Basal Metabolic Rate (BMR) to understand your body's resting energy needs.