Calories Needed to Maintain My Weight Calculator
Please enter a valid age between 15 and 100.
Current body weight in pounds
Current body weight in kilograms
Sedentary (Little or no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Hard exercise 6-7 days/week)
Extra Active (Very hard exercise & physical job)
Select the option that best matches your weekly routine.
Daily Maintenance Calories
2,450 kcal
This is the estimated energy requirement to maintain your current weight.
Basal Metabolic Rate (BMR)
1,780 kcal
Calories burned at complete rest
Weekly Maintenance
17,150 kcal
Total weekly energy budget
Activity Burn
670 kcal
Additional calories from movement
Activity Level Comparison
Comparison of daily calorie needs across different lifestyle activity levels.
Macronutrient Breakdown (Maintenance)
| Diet Style | Protein | Fats | Carbs |
|---|
What is a Calories Needed to Maintain My Weight Calculator?
A calories needed to maintain my weight calculator is a precise financial-grade tool designed to compute your Total Daily Energy Expenditure (TDEE). This metric represents the exact number of energy units (calories) your body requires to remain at its current body mass, assuming your daily activity level remains constant. Unlike generic health calculators, this tool focuses specifically on the equilibrium point—the balance between energy intake and energy expenditure.
This calculator is essential for individuals who have reached their goal weight and wish to stabilize their physique, or for those preparing to start a structured dietary phase. Often called "maintenance calories," this number serves as the baseline for all nutritional planning. Common misconceptions suggest that everyone needs 2,000 calories a day; however, this calculator demonstrates that factors like age, height, gender, and specifically movement patterns drastically alter that number.
Calories Needed to Maintain My Weight Formula
To accurately determine the calories needed to maintain my weight calculator results, we utilize the Mifflin-St Jeor Equation, widely regarded by the Academy of Nutrition and Dietetics as the most reliable formula for estimating Basal Metabolic Rate (BMR). The calculation follows a two-step process.
Step 1: Calculate BMR
Your BMR is the energy your body burns just to keep organs functioning.
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: Apply Activity Multiplier
The BMR is then multiplied by an Activity Factor to determine TDEE (Total Daily Energy Expenditure).
| Variable | Meaning | Multiplier | Typical Use Case |
|---|---|---|---|
| Sedentary | Desk job, little movement | 1.2 | Office workers |
| Lightly Active | Light exercise 1-3 days/wk | 1.375 | Teachers, retail |
| Moderately Active | Moderate exercise 3-5 days/wk | 1.55 | Waiters, consistent gym goers |
| Very Active | Hard exercise 6-7 days/wk | 1.725 | Construction workers, athletes |
Practical Examples
Example 1: The Office Worker
Profile: John is a 40-year-old male, 5'10" (178cm), weighs 180 lbs (81.6kg), and works a desk job (Sedentary).
- BMR Calculation: (10 × 81.6) + (6.25 × 178) – (5 × 40) + 5 = 1,733 calories.
- Activity Adjustment: 1,733 × 1.2 (Sedentary) = 2,079 calories.
- Result: John's calories needed to maintain my weight calculator result is approximately 2,080 calories/day. Eating above this will lead to weight gain; eating below will cause weight loss.
Example 2: The Active Nurse
Profile: Sarah is a 28-year-old female, 5'5″ (165cm), weighs 140 lbs (63.5kg), and is on her feet all day (Moderately Active).
- BMR Calculation: (10 × 63.5) + (6.25 × 165) – (5 × 28) – 161 = 1,365 calories.
- Activity Adjustment: 1,365 × 1.55 (Moderate) = 2,115 calories.
- Result: Despite being lighter than John, Sarah's maintenance needs are higher (2,115 calories/day) due to her high activity level.
How to Use This Calories Needed to Maintain My Weight Calculator
- Select Your Units: Choose between Imperial (lbs/ft) or Metric (kg/cm) at the top of the form.
- Enter Biometrics: Input your exact gender, age, height, and current weight. Accuracy here is critical for the BMR calculation.
- Assess Activity Honestly: Select the activity level that matches your average week. Tip: If you are unsure, underestimate your activity slightly to avoid overeating.
- Review the Results: The calculator will instantly display your maintenance calories (TDEE).
- Analyze the Chart: Use the chart to see how much more food you would require if you increased your activity level.
- Check Macros: Review the table to see how to split those calories into Protein, Fats, and Carbs.
Key Factors That Affect Results
When using a calories needed to maintain my weight calculator, several physiological and lifestyle factors influence the final number.
- Muscle Mass vs. Fat Mass: Muscle tissue is metabolically active and burns more calories at rest than fat tissue. Two people of the same weight but different body compositions will have different maintenance needs.
- Age: As we age, our metabolic rate naturally slows down, typically by 1-2% per decade after age 20.
- Thermic Effect of Food (TEF): Protein requires more energy to digest than fats or carbs. A high-protein diet may slightly increase your daily maintenance needs.
- Non-Exercise Activity Thermogenesis (NEAT): Fidgeting, standing, and walking around the office can account for up to 800 calories of variance between individuals.
- Hormonal Fluctuations: Thyroid levels and cortisol (stress) can impact metabolic rate, temporarily altering the calories needed to maintain weight.
- Climate and Temperature: The body uses energy to maintain core temperature. Living in very cold or very hot environments can slightly increase caloric burn.
Frequently Asked Questions (FAQ)
1. How often should I recalculate my maintenance calories?
You should use the calories needed to maintain my weight calculator every time your body weight changes by more than 5-10 lbs, or if your daily activity level changes significantly (e.g., getting a new job).
2. Is the result 100% accurate?
No calculator is perfect. The Mifflin-St Jeor equation provides an estimate within +/- 10% for most people. Use this number as a starting point and adjust based on scale weight after 2 weeks.
3. Does this calculator account for pregnancy?
No. Pregnancy increases caloric needs significantly. Please consult a medical professional for specialized nutritional planning.
4. What if I want to lose weight instead of maintaining?
To lose weight, subtract 300-500 calories from the maintenance result provided by this calculator. This creates a sustainable caloric deficit.
5. Can I eat whatever I want as long as I hit the number?
Technically yes for weight maintenance, but nutrient quality affects satiety, energy levels, and long-term health. Prioritize whole foods.
6. Why is my maintenance higher than my friend's?
Differences in height, weight, age, gender, and daily movement all compound. A taller, heavier, younger, and more active person will always need more calories.
7. Does lifting weights change this number?
Yes. Resistance training burns calories and builds muscle, which increases your BMR over time. You should likely select "Moderately Active" or higher if you lift regularly.
8. What happens if I eat my maintenance calories but gain weight?
You may have overestimated your activity level or underestimated your intake. Try lowering your activity setting in the calculator or tracking food more precisely.
Related Tools and Internal Resources
Explore our suite of specialized health and financial planning tools designed to optimize your lifestyle:
- BMR Calculator Calculate your Basal Metabolic Rate strictly for rest days.
- Calorie Deficit Calculator Plan your weight loss timeline with precise deficit modeling.
- Macro Calculator Detailed macronutrient splits for Keto, Paleo, and Balanced diets.
- Weight Loss Planner Long-term projection of weight loss based on varying adherence.
- Ideal Weight Calculator Find the healthy weight range for your specific height and frame.
- Body Fat Percentage Tool Estimate body composition metrics beyond simple BMI.