Male
Female
Select your biological sex for a more accurate calculation.
Enter your current age in whole years.
Enter your current body weight in kilograms.
Enter your current height in centimeters.
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/week)
Extra Active (very hard exercise/sports & physical job)
Choose the option that best describes your daily physical activity.
Your Estimated Daily Maintenance Calories
0
Based on the Mifflin-St Jeor Equation.
BMR: 0 kcalTDEE: 0 kcal
Comparison of BMR and TDEE at different activity levels.
Key Metabolic Values
Metric
Value
Description
Basal Metabolic Rate (BMR)
0 kcal
Calories burned at rest.
Total Daily Energy Expenditure (TDEE)
0 kcal
Total calories burned daily, including activity.
Activity Multiplier
0
Factor based on your activity level.
What is Calories Need to Maintain Weight?
{primary_keyword} refers to the specific number of calories a person needs to consume each day to maintain their current body weight without gaining or losing any pounds. Understanding this figure is fundamental for anyone looking to manage their weight effectively, whether for health, fitness, or aesthetic reasons. It's not just about dieting; it's about energy balance – ensuring the calories you eat match the calories your body expends.
This calculation is crucial for individuals who have achieved their target weight and wish to stay there. It's also a vital baseline for those looking to lose or gain weight, as it establishes the starting point for creating a caloric deficit or surplus. Knowing your maintenance calories prevents the common mistake of drastically under- or overeating, which can lead to unhealthy weight fluctuations and metabolic disruptions.
A common misconception is that everyone has the same metabolic rate. In reality, factors like age, sex, muscle mass, and activity level create significant individual differences. Another myth is that calculating maintenance calories is overly complex or requires expensive equipment. Fortunately, with established formulas like the Mifflin-St Jeor equation, it's accessible to everyone.
{primary_keyword} Formula and Mathematical Explanation
The most widely accepted formula for estimating resting energy expenditure (which forms the basis of {primary_keyword}) is the Mifflin-St Jeor equation. It's considered more accurate than older formulas for most adult populations. The equation calculates your Basal Metabolic Rate (BMR) first, which is the number of calories your body burns at complete rest. Then, it adjusts this BMR based on your physical activity level to estimate your Total Daily Energy Expenditure (TDEE) – your {primary_keyword}.
Mifflin-St Jeor Equation for BMR:
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
Once BMR is calculated, we apply an activity multiplier to estimate TDEE (your {primary_keyword}):
TDEE = BMR × Activity Multiplier
Variable Explanations:
The variables used in these calculations are:
Variable
Meaning
Unit
Typical Range
Weight
Your body mass. Influences the energy needed to sustain bodily functions.
Kilograms (kg)
30 kg – 250 kg+
Height
Your stature. Taller individuals generally have a higher BMR.
Centimeters (cm)
120 cm – 210 cm+
Age
Years since birth. Metabolism tends to slow down with age.
Years
18 – 90+
Gender
Biological sex. Men typically have higher BMR due to greater muscle mass.
Male/Female
N/A
Activity Multiplier
Represents your average daily physical activity level.
Factor (e.g., 1.2, 1.55)
1.2 – 1.9
BMR
Calories burned at rest.
Kilocalories (kcal)
Varies greatly by individual
TDEE
Total Daily Energy Expenditure; your {primary_keyword}.
Kilocalories (kcal)
Varies greatly by individual
This {primary_keyword} calculation provides a reliable estimate, but remember it's a guide. Individual metabolic rates can vary.
Practical Examples (Real-World Use Cases)
Let's illustrate {primary_keyword} with two common scenarios:
Example 1: Sarah, a Moderately Active Office Worker
Sarah is 30 years old, female, weighs 65 kg, and is 165 cm tall. She works an office job but goes to the gym for moderate exercise 4 times a week. Her activity level multiplier is 1.55.
Inputs: Gender: Female, Age: 30, Weight: 65 kg, Height: 165 cm, Activity Level: Moderately Active (1.55)
Results: Sarah needs approximately 2124 kcal per day to maintain her weight.
Interpretation: If Sarah aims to maintain her weight, she should target consuming around 2100-2200 calories daily. If she wanted to lose weight, she'd aim for fewer calories (e.g., 1600-1700), creating a deficit. If she wanted to gain muscle, she'd aim for slightly more (e.g., 2300-2400).
Example 2: David, a Very Active Construction Worker
David is 45 years old, male, weighs 90 kg, and is 180 cm tall. His job is physically demanding, and he also plays sports on weekends. His activity level multiplier is 1.725.
Inputs: Gender: Male, Age: 45, Weight: 90 kg, Height: 180 cm, Activity Level: Very Active (1.725)
Results: David needs approximately 3114 kcal per day to maintain his weight.
Interpretation: David's high activity level means he burns significantly more calories than Sarah. To maintain his weight, he needs over 3100 calories. If he were trying to lose weight, a caloric intake of around 2600-2700 would create a deficit.
How to Use This {primary_keyword} Calculator
Using our {primary_keyword} calculator is straightforward and provides immediate insights into your daily energy needs. Follow these simple steps:
Select Gender: Choose 'Male' or 'Female' from the dropdown menu. This adjusts the BMR formula accordingly.
Enter Age: Input your current age in years. Metabolism naturally changes with age.
Input Weight: Enter your current body weight in kilograms (kg).
Input Height: Enter your current height in centimeters (cm).
Choose Activity Level: Select the option that best reflects your typical daily physical activity, from sedentary to extra active. This is a crucial factor in determining your total energy expenditure.
Click Calculate: Press the 'Calculate Calories' button.
Reading Your Results:
The calculator will display:
Primary Result (TDEE): This is your estimated {primary_keyword} in kilocalories (kcal), shown in a prominent box.
BMR: Your Basal Metabolic Rate, the calories burned at rest.
Activity Multiplier: The factor used based on your selected activity level.
Chart: A visual comparison of your BMR and TDEE, illustrating the impact of activity.
Table: A summary of the key metrics calculated.
Decision-Making Guidance:
Your calculated TDEE is your maintenance calorie target.
To Maintain Weight: Aim to consume calories close to your TDEE.
To Lose Weight: Create a caloric deficit by consuming fewer calories than your TDEE (typically 300-500 kcal less per day for sustainable loss).
To Gain Weight/Muscle: Create a caloric surplus by consuming more calories than your TDEE (typically 250-500 kcal more per day).
Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine. This calculator provides an estimate to guide you. A balanced approach considering nutrient quality is also vital.
Key Factors That Affect {primary_keyword} Results
While the Mifflin-St Jeor equation provides a solid estimate, several factors can influence your actual daily calorie needs and can cause variations from the calculated {primary_keyword}. Understanding these nuances helps in fine-tuning your approach to weight management:
1. Body Composition (Muscle vs. Fat Mass)
Muscle tissue is metabolically more active than fat tissue, meaning it burns more calories even at rest. Individuals with higher muscle mass will have a higher BMR and thus a higher {primary_keyword} than someone of the same weight, age, and sex with lower muscle mass. The standard formulas don't directly account for body composition, which is why they are estimates.
2. Genetics
Your genetic makeup plays a significant role in your metabolic rate. Some individuals naturally have a faster metabolism, burning calories more efficiently, while others have a slower metabolism. This inherited trait can lead to deviations from calculated values.
3. Hormonal Factors
Thyroid hormones, in particular, regulate metabolism. Conditions like hypothyroidism (underactive thyroid) can significantly lower BMR and TDEE, while hyperthyroidism (overactive thyroid) can raise them. Other hormonal changes related to stress, sleep, or conditions like PCOS can also impact energy expenditure.
4. Thermic Effect of Food (TEF)
Your body uses energy to digest, absorb, and metabolize the food you eat. This is known as the thermic effect of food (TEF). Protein has a higher TEF than carbohydrates or fats, meaning eating more protein can slightly increase your total daily calorie burn. While included in the concept of TDEE, variations in macronutrient ratios can influence this.
5. Environmental Factors
Extreme temperatures can affect calorie expenditure. Your body works harder to maintain its core temperature in very cold or very hot environments. Frequent exposure to such conditions can slightly increase your {primary_keyword}.
6. Medications and Health Conditions
Certain medications (e.g., some antidepressants, steroids) can affect metabolism and weight. Chronic illnesses or recovery from surgery can also alter energy needs. For example, fighting an infection requires more energy, increasing calorie requirements.
7. Adaptation to Calorie Intake
If you've been dieting for an extended period, your metabolism might adapt and slow down (adaptive thermogenesis) to conserve energy. This can make your actual maintenance calories lower than what the formula predicts. Similarly, prolonged periods of overeating can sometimes lead to metabolic adaptation.
It's important to monitor your body's response to your estimated {primary_keyword} and adjust your intake accordingly. Use the calculator as a starting point and make informed adjustments based on your real-world progress.
Frequently Asked Questions (FAQ)
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a widely used and scientifically validated formula to estimate an individual's Basal Metabolic Rate (BMR), which is the number of calories the body burns at rest. It is generally considered more accurate for the general population than older equations like Harris-Benedict.
How accurate is this calories need to maintain weight calculator?
This calculator provides an estimate based on the Mifflin-St Jeor equation and your provided activity level. While it's a reliable tool for guidance, individual metabolic rates can vary due to genetics, body composition, hormonal factors, and other influences. For precise needs, consulting a professional is recommended.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns to maintain basic life functions at rest (like breathing, circulation). TDEE (Total Daily Energy Expenditure) includes your BMR plus the calories burned through all physical activity, from daily movements to planned exercise. Your {primary_keyword} is your TDEE.
Can I use this calculator if I'm pregnant or breastfeeding?
No, this calculator is not designed for pregnant or breastfeeding individuals. Calorie needs are significantly different during these periods due to increased energy demands. It's essential to consult with a healthcare provider for accurate nutritional guidance.
How often should I update my calorie maintenance calculation?
You should recalculate your {primary_keyword} whenever there are significant changes in your body weight, body composition (e.g., significant muscle gain), or your regular activity level. Generally, recalculating every few months or after major lifestyle changes is advisable.
What if my weight doesn't change when I eat at my calculated TDEE?
If your weight isn't changing when consuming your calculated TDEE, it might indicate that your actual metabolism is slightly different from the estimate, or your activity level has changed. You might need to adjust your intake up or down slightly and monitor for a few weeks. Factors like water retention or hormonal fluctuations can also cause temporary weight stalls.
Does muscle weigh more than fat?
This is a common misconception. Muscle and fat have different densities, not weights. A pound of muscle is the same weight as a pound of fat. However, muscle is denser and takes up less space than fat. Therefore, someone with more muscle mass might weigh more than someone with less muscle mass but the same body fat percentage, and they will also burn more calories at rest.
Should I focus on calories or macronutrients for weight maintenance?
Both are important. Total calories determine whether you gain, lose, or maintain weight (energy balance). Macronutrients (protein, carbs, fats) influence satiety, muscle preservation, hormonal balance, and overall health. For weight maintenance, achieving your target {primary_keyword} is key, but distributing those calories across appropriate macronutrient ratios supports your body's function and well-being.