Maintenance Calorie Calculator

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Maintenance Calorie Calculator
MaleFemale
Sedentary (office job, little exercise)Lightly Active (1-3 days/week)Moderately Active (3-5 days/week)Very Active (6-7 days/week)Extra Active (physical job & training)
Result:
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Calories per day to maintain weight
function calculateResult(){var gender=document.getElementById('gender').value;var age=parseFloat(document.getElementById('age').value);var weightLbs=parseFloat(document.getElementById('weight').value);var heightFt=parseFloat(document.getElementById('heightFt').value);var heightIn=parseFloat(document.getElementById('heightIn').value);var activity=parseFloat(document.getElementById('activity').value);var showSteps=document.getElementById('steps').checked;if(isNaN(age)||isNaN(weightLbs)||isNaN(heightFt)||isNaN(heightIn)){alert('Please enter valid numerical values for age, weight, and height.');return;}var weightKg=weightLbs/2.20462;var heightCm=((heightFt*12)+heightIn)*2.54;var bmr=0;if(gender==='male'){bmr=(10*weightKg)+(6.25*heightCm)-(5*age)+5;}else{bmr=(10*weightKg)+(6.25*heightCm)-(5*age)-161;}var tdee=bmr*activity;document.getElementById('tdeeResult').innerHTML=Math.round(tdee).toLocaleString()+' Calories';if(showSteps){var stepsHtml='Step 1: Convert Units
Weight: '+weightLbs+' lbs / 2.20462 = '+weightKg.toFixed(2)+' kg
Height: ('+heightFt+'\' '+heightIn+'") = '+heightCm.toFixed(2)+' cm

Step 2: Calculate BMR (Mifflin-St Jeor)
';if(gender==='male'){stepsHtml+='(10 × '+weightKg.toFixed(2)+') + (6.25 × '+heightCm.toFixed(2)+') – (5 × '+age+') + 5 = '+bmr.toFixed(2)+' calories';}else{stepsHtml+='(10 × '+weightKg.toFixed(2)+') + (6.25 × '+heightCm.toFixed(2)+') – (5 × '+age+') – 161 = '+bmr.toFixed(2)+' calories';}stepsHtml+='

Step 3: Apply Activity Multiplier
'+bmr.toFixed(2)+' × '+activity+' = '+tdee.toFixed(2)+' calories';document.getElementById('stepsOutput').innerHTML=stepsHtml;document.getElementById('stepsOutput').style.display='block';}else{document.getElementById('stepsOutput').style.display='none';}}

How to Use the Maintenance Calorie Calculator

The maintenance calorie calculator is an essential tool for anyone looking to stabilize their weight. By determining your Total Daily Energy Expenditure (TDEE), you can understand exactly how much energy your body requires to function while maintaining your current scale weight. This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating calorie needs.

To get started, follow these simple steps:

Biological Sex
Select male or female, as metabolic rates vary significantly based on hormonal profiles and typical body composition.
Age, Weight, and Height
Enter your current age, weight in pounds, and height in feet and inches. These factors determine your Basal Metabolic Rate (BMR).
Activity Level
Choose the description that most accurately reflects your daily movement. This is the most common area where users overestimate, so be honest about your weekly exercise routine.

How It Works: The Science of TDEE

When you use a maintenance calorie calculator, you are looking for your TDEE (Total Daily Energy Expenditure). This number is the sum of several components:

  • Basal Metabolic Rate (BMR): The calories your body burns at rest to keep your heart beating and lungs breathing.
  • Thermic Effect of Food (TEF): Calories burned digesting the food you eat (usually about 10%).
  • Non-Exercise Activity Thermogenesis (NEAT): Energy spent fidgeting, walking to your car, and performing daily chores.
  • Thermic Effect of Activity (TEA): Calories burned during intentional exercise or heavy labor.

The formula used in this maintenance calorie calculator is the Mifflin-St Jeor Equation:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Once the BMR is calculated, we multiply it by a physical activity factor:

  • Sedentary: BMR × 1.2
  • Lightly Active: BMR × 1.375
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725
  • Extra Active: BMR × 1.9

Calculation Example

Scenario: Let's calculate for a 35-year-old male, weighing 200 lbs, who is 6 feet tall and moderately active.

Step-by-step solution:

  1. Convert Units: 200 lbs = 90.72 kg. 6'0″ = 182.88 cm.
  2. Calculate BMR: (10 × 90.72) + (6.25 × 182.88) – (5 × 35) + 5 = 1,880 calories.
  3. Calculate TDEE: 1,880 (BMR) × 1.55 (Moderate Activity) = 2,914 calories.
  4. Final Result: To maintain his weight, this individual needs approximately 2,914 calories per day.

Common Questions about Maintenance Calories

Why is my maintenance calorie calculator result different from other sites?

Different calculators may use different formulas, such as the older Harris-Benedict equation or the Katch-McArdle formula (which requires body fat percentage). The Mifflin-St Jeor formula used here is currently the industry standard for accuracy.

Can my maintenance calories change?

Yes. As you lose weight, your BMR decreases because your body has less mass to support. Additionally, metabolic adaptation can occur during long periods of dieting, meaning your maintenance calories might drop slightly below what the formula predicts. It is important to recalculate every 5-10 pounds of weight change.

Is the activity level accurate?

The activity multipliers are estimates. If you find you are losing weight while eating at the "maintenance" level calculated, you are likely more active than you estimated. If you are gaining weight, you may need to select a lower activity level or track your food intake more precisely.

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