Maintenance Body Weight Calculator
Scientifically calculate your daily energy needs to maintain current weight
Select your preferred unit system.
Years
Enter your current body weight.
Enter your height in centimeters.
Be honest for accurate results.
This is your estimated TDEE.
Calories burned at complete rest.
Calories burned through movement.
Total calories needed per week.
Activity Level Breakdown
See how different lifestyles affect your maintenance body weight calculator numbers.
Figure 1: Comparison of Basal Metabolic Rate vs. Total Daily Energy Expenditure.
What is a Maintenance Body Weight Calculator?
A maintenance body weight calculator is a specialized financial and health planning tool designed to estimate the exact number of calories your body requires daily to maintain its current mass without gaining or losing weight. In the fitness and health industry, this figure is technically known as your Total Daily Energy Expenditure (TDEE).
Unlike weight loss calculators that subtract calories to create a deficit, or bulking calculators that add a surplus, a maintenance body weight calculator seeks equilibrium. It provides the baseline data necessary for anyone looking to stabilize their physique, improve metabolic health, or take a "diet break" after a long period of weight management.
This tool is essential for athletes in the off-season, individuals who have reached their goal weight, and anyone interested in understanding the metabolic "cost" of their daily lifestyle.
Maintenance Body Weight Calculator Formula
To provide accurate results, this calculator utilizes the Mifflin-St Jeor Equation, which is widely considered the most reliable formula for estimating Basal Metabolic Rate (BMR) in clinical settings. The calculation involves two distinct steps.
Step 1: Calculate Basal Metabolic Rate (BMR)
Your BMR represents the energy your body burns just to keep organs functioning (breathing, circulating blood, cell production). The variables used are:
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| W | Weight | kg | 40 – 150+ |
| H | Height | cm | 140 – 200+ |
| A | Age | years | 10 – 100 |
| S | Scalar | Constant | +5 (Men) / -161 (Women) |
The Formula:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + S
Step 2: Apply Activity Multiplier
Once BMR is established, the maintenance body weight calculator multiplies it by an activity factor to determine TDEE:
- Sedentary (BMR × 1.2): Desk job, limited movement.
- Lightly Active (BMR × 1.375): Light exercise 1-3 days/week.
- Moderately Active (BMR × 1.55): Moderate sports 3-5 days/week.
- Very Active (BMR × 1.725): Hard exercise 6-7 days/week.
- Extra Active (BMR × 1.9): Physical job + hard training.
Practical Examples
Example 1: The Office Worker
Profile: John is a 35-year-old male, 180 cm tall, weighing 85 kg. He works in accounting and plays golf once a week (Sedentary/Light).
- BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 35) + 5 = 1,805 calories.
- Activity Factor: Sedentary (1.2).
- Maintenance Result: 1,805 × 1.2 = 2,166 calories/day.
Interpretation: If John consumes 2,500 calories, he will slowly gain weight. He must stick to ~2,160 to maintain.
Example 2: The Active Nurse
Profile: Sarah is a 28-year-old female, 165 cm tall, weighing 60 kg. She is on her feet all day and goes to the gym 4 times a week (Moderately Active).
- BMR Calculation: (10 × 60) + (6.25 × 165) – (5 × 28) – 161 = 1,330 calories.
- Activity Factor: Moderately Active (1.55).
- Maintenance Result: 1,330 × 1.55 = 2,061 calories/day.
Interpretation: Despite weighing significantly less than John, Sarah's high activity level means her maintenance body weight calculator result is nearly the same as his.
How to Use This Maintenance Body Weight Calculator
- Select Your Unit: Choose between Metric (kg/cm) or Imperial (lbs/inches) at the top of the tool.
- Enter Physical Stats: Input your accurate age, gender, weight, and height.
- Determine Activity Level: Be honest. Underestimating leads to weight loss; overestimating leads to weight gain. Most office workers are "Sedentary" even if they walk the dog.
- Analyze the Result: Look at the large "Daily Maintenance Calories" figure. This is your target.
- Check the Chart: Use the visualization to understand how much energy you burn at rest (BMR) versus through activity.
Key Factors That Affect Maintenance Body Weight Results
While this maintenance body weight calculator provides a high-accuracy estimate, several variables can influence your actual real-world numbers:
1. Muscle Mass Percentage
Muscle tissue is more metabolically active than fat tissue. Two people with the same weight and height will have different maintenance needs if one has 10% body fat and the other has 30%. The calculator assumes average body composition.
2. Age and Metabolism
As indicated by the formula, metabolic rate generally decreases with age (roughly 5 calories per year). This is why the maintenance body weight calculator requires an updated age input annually.
3. TEF (Thermic Effect of Food)
Digesting food burns energy. Diets high in protein have a higher TEF (20-30%) compared to fats or carbs (0-10%). A high-protein diet may effectively raise your maintenance ceiling.
4. NEAT (Non-Exercise Activity Thermogenesis)
Fidgeting, standing, and pacing constitute NEAT. Some individuals naturally have high NEAT levels, burning hundreds of extra calories per day without formal exercise, which influences the maintenance body weight calculator accuracy.
5. Hormonal Health
Thyroid issues (hypothyroidism) or high cortisol levels can suppress metabolic rate, meaning your actual maintenance calories might be lower than the calculated theoretical value.
6. Adaptation History
If you have been chronically dieting for a long time, your body may have adapted to lower calorie intakes ("metabolic adaptation"). In this case, the calculator might overestimate your needs slightly until your metabolism recovers.
Frequently Asked Questions (FAQ)
A: You should recalculate every time your body weight changes by more than 5-10 lbs, or if your daily activity levels change significantly (e.g., starting a new job).
A: No calculator is perfect. It provides a statistical estimate within +/- 5-10%. Use the result as a starting point and adjust based on scale weight trends over 2 weeks.
A: Yes. By selecting the correct activity level, the maintenance body weight calculator accounts for your exercise energy expenditure. Do not "eat back" exercise calories separately.
A: Yes, this is called "body recomposition." It is slower than bulking but allows you to build muscle without adding excess body fat.
A: Consistently eating above the number provided by the maintenance body weight calculator creates a caloric surplus, leading to weight gain over time.
A: BMR is coma-calories (what you burn doing nothing). TDEE includes movement. You should eat for your TDEE, not your BMR, to maintain weight.
A: Yes. Men typically have more muscle mass and larger frames, leading to a higher BMR. The formula accounts for this with a gender-specific variable.
A: Weigh yourself daily and take a weekly average. If the average remains stable (within 1 lb) over 3-4 weeks, you have successfully found your maintenance.
Related Tools and Resources
Explore more financial and health planning calculators to optimize your lifestyle:
- Advanced TDEE Calculator – A deeper dive into daily energy expenditure.
- BMI Calculator – Assess if your weight falls within a healthy range.
- Macro Split Guide – Learn how to divide your maintenance calories into protein, fats, and carbs.
- Weight Loss Calculator – Ready to cut? Calculate your deficit.
- Understanding Metabolism – Why your maintenance calories might change over time.
- Ideal Body Weight Tool – Find your target weight based on frame size.
| Activity Level | Daily Calories |
|---|---|
| ' + labels[i] + ' | ' + val.toLocaleString() + ' kcal |