Effortlessly determine your daily calorie needs to stay at your current weight.
Calculate Your Maintenance Calories
Enter your current weight in kilograms (kg).
Enter your current height in centimeters (cm).
Enter your age in years.
Male
Female
Select your gender.
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 or training)
Choose the option that best describes your weekly activity.
Your Estimated Daily Calories
—
BMR— kcal
TDEE— kcal
Activity Factor—
Formula Used:
We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is the calories your body burns at rest. Then, we multiply your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which represents the calories needed to maintain your current weight given your activity level.
BMR (Male): (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
BMR (Female): (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
TDEE: BMR * Activity Factor
Daily Calorie Breakdown Comparison
BMR TDEE (Maintenance)
Calorie & Activity Level Data
Metric
Description
Value
Weight
Your current body mass.
—
Height
Your current body length.
—
Age
Your current age.
—
Gender
Your biological sex.
—
Activity Factor
Multiplier based on exercise frequency.
—
BMR (Basal Metabolic Rate)
Calories burned at rest.
—
TDEE (Total Daily Energy Expenditure)
Calories to maintain current weight.
—
What is a Calories to Maintain Current Weight Calculator?
{primary_keyword} is a vital tool for anyone looking to understand their body's energy needs. At its core, this calculator helps you estimate the total number of calories you need to consume daily to stay at your current body weight. It takes into account various personal factors like your weight, height, age, gender, and activity level to provide a personalized estimate. Understanding these maintenance calories is fundamental for weight management, whether you aim to maintain, lose, or gain weight.
This calculator is beneficial for a wide range of individuals, including:
People aiming to maintain their current weight.
Athletes and fitness enthusiasts monitoring their energy intake.
Individuals looking to start a weight loss or gain plan (by adjusting intake around maintenance calories).
Anyone curious about their body's metabolic rate and energy expenditure.
A common misconception is that everyone of the same weight and height needs the same number of calories. However, factors like age, gender, and crucially, activity level, significantly alter this number. Another myth is that "calories are calories," ignoring the thermic effect of food and nutrient density. While this calculator focuses on total energy needs, the quality of calories consumed also plays a significant role in overall health and body composition.
{primary_keyword} Formula and Mathematical Explanation
The {primary_keyword} calculation relies on estimating your Basal Metabolic Rate (BMR) and then adjusting it based on your daily physical activity. The most commonly accepted and accurate formula for BMR is the Mifflin-St Jeor equation, which we use here.
Basal Metabolic Rate (BMR)
BMR represents the minimum number of calories your body needs to function at rest, including vital functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation is formulated 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
Total Daily Energy Expenditure (TDEE)
Once BMR is calculated, it's multiplied by an activity factor to estimate your TDEE. TDEE is the total number of calories you burn in a day, including all physical activities. This is the value our {primary_keyword} calculator provides as your maintenance calories.
TDEE = BMR × Activity Factor
The activity factors used are standard estimations:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9
Variables Table
Variable
Meaning
Unit
Typical Range
Weight
Body mass.
Kilograms (kg)
30 – 300+ kg
Height
Body length.
Centimeters (cm)
100 – 220+ cm
Age
Years since birth.
Years
1 – 120 years
Gender
Biological sex affecting metabolic rate.
Categorical (Male/Female)
Male, Female
Activity Factor
Multiplier based on exercise and lifestyle.
Decimal (e.g., 1.55)
1.2 – 1.9
BMR
Calories burned at rest.
Kilocalories (kcal)
Varies greatly, ~1000-2500+ kcal
TDEE
Total daily calories for weight maintenance.
Kilocalories (kcal)
Varies greatly, ~1500-4000+ kcal
Practical Examples (Real-World Use Cases)
Let's look at two practical examples of using the {primary_keyword} calculator:
Example 1: Sarah, a Moderately Active Office Worker
Inputs:
Weight: 65 kg
Height: 165 cm
Age: 28 years
Gender: Female
Activity Level: Moderately Active (exercises 3-5 times a week)
Interpretation: Sarah needs approximately 2139 calories per day to maintain her current weight of 65 kg, given her age, height, gender, and moderate activity level. If she wants to lose weight, she would aim to consume fewer calories than this (e.g., 1800-1900 kcal). If she wanted to gain weight, she'd consume more (e.g., 2400-2500 kcal).
Example 2: Mark, a Very Active Gym Enthusiast
Inputs:
Weight: 85 kg
Height: 180 cm
Age: 35 years
Gender: Male
Activity Level: Very Active (exercises 6-7 times a week)
Interpretation: Mark requires around 3114 calories daily to maintain his 85 kg weight due to his high level of physical activity. If he's in a bulking phase, he might consume 3500-3700 kcal. For cutting, he might reduce intake to 2700-2800 kcal.
How to Use This {primary_keyword} Calculator
Using our {primary_keyword} calculator is straightforward. Follow these simple steps:
Enter Your Details: Input your current weight (in kg), height (in cm), age (in years), and select your gender.
Select Activity Level: Choose the option that most accurately reflects your typical weekly exercise and daily movement. Be honest with yourself for the most accurate results.
Calculate: Click the "Calculate Calories" button.
Reading Your Results
The calculator will display:
Main Result (TDEE): This is the estimated total number of calories you need per day to maintain your current weight.
BMR: Your Basal Metabolic Rate – the calories your body burns at rest.
Activity Factor: The multiplier used to adjust your BMR based on your activity level.
Decision-Making Guidance
Your TDEE is your maintenance calorie level. To maintain weight, aim to consume this number of calories daily. To lose weight, create a calorie deficit by consuming fewer calories than your TDEE (typically 300-500 kcal less per day for a sustainable loss of about 0.5-1 lb per week). To gain weight (muscle or mass), create a calorie surplus by consuming more calories than your TDEE (typically 250-500 kcal more per day).
Remember, these are estimates. Monitor your weight and adjust your calorie intake accordingly. Use the "Copy Results" button to save your figures or share them.
Key Factors That Affect {primary_keyword} Results
While the calculator uses standard formulas, several real-world factors can influence your actual calorie needs:
Body Composition: Muscle tissue burns more calories at rest than fat tissue. Someone with a higher muscle mass might have a higher BMR than someone of the same weight and age with less muscle.
Genetics: Individual metabolic rates can vary due to genetic predispositions. Some people naturally have a faster metabolism.
Hormonal Factors: Conditions like thyroid issues (hypothyroidism or hyperthyroidism) can significantly alter metabolic rate.
Medications: Certain medications can affect metabolism, either increasing or decreasing calorie needs.
Thermic Effect of Food (TEF): Different macronutrients require different amounts of energy to digest. Protein has a higher TEF than carbohydrates or fats. While not directly in the TDEE formula, it impacts overall daily expenditure.
Environmental Factors: Extreme temperatures can slightly increase or decrease calorie expenditure as the body works to maintain its core temperature.
Growth and Repair: Processes like muscle building, wound healing, or pregnancy increase the body's energy demands.
Frequently Asked Questions (FAQ)
Q: How accurate is this {primary_keyword} calculator?
A: This calculator provides an estimate based on the Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. However, individual metabolisms vary. It's a great starting point, but monitoring your body's response is key.
Q: Does 'Sedentary' mean I don't exercise at all?
A: Yes, the 'Sedentary' activity level (factor 1.2) is for individuals who do little to no formal exercise and have a job that involves minimal physical activity (e.g., desk job).
Q: How often should I recalculate my maintenance calories?
A: Recalculate if your weight changes significantly (e.g., by 5-10 kg), your activity level changes drastically (e.g., starting a new fitness routine or changing jobs), or after a major life event.
Q: What is the difference between BMR and TDEE?
A: BMR is the calories your body burns at complete rest. TDEE is the total calories you burn in a day, including BMR plus all activities (exercise, walking, digestion, etc.). TDEE is the figure used for weight maintenance.
Q: Can I use this calculator if I'm pregnant or breastfeeding?
A: No, the standard formulas do not account for the increased caloric needs during pregnancy or breastfeeding. Consult a healthcare professional for accurate recommendations during these times.
Q: I have a health condition. Should I rely on these results?
A: If you have any underlying health conditions (e.g., metabolic disorders, heart conditions, diabetes), it is highly recommended to consult with a doctor or a registered dietitian. They can provide personalized advice based on your specific health status.
Q: What if my calculated TDEE seems too high or too low?
A: Pay attention to the "Activity Level" you selected. Often, people overestimate their activity. Try selecting a lower activity level and see if the results seem more reasonable. Conversely, if you're extremely active, ensure you chose the highest factor. The best approach is always to track your intake and weight changes.
Q: Does the type of calories matter, or just the total amount?
A: While the total calories (TDEE) determine weight maintenance, the *quality* of those calories is crucial for health, energy levels, and body composition. A balanced intake of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals) from whole foods is recommended.