Calculate How Many Calories You Need to Maintain Your Weight
Use this maintenance calorie calculator to calculate how many calories you need to maintain your weight using science-backed basal metabolic rate math, real-time activity multipliers, and actionable macros.
Maintenance Calorie Calculator
Male
Female
Needed for the Mifflin-St Jeor equation.
Enter your age between 10 and 100.
Use current body weight in kilograms.
label for="heightInput">Height (cm)
Measure height in centimeters.
Sedentary (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)
Choose the level closest to your weekly routine.
Maintenance Calories: 0 kcal/day
Basal Metabolic Rate (BMR): 0 kcal/day
Activity Multiplier Applied: 0
Recommended Protein Target: 0 g/day
Macro Split (Carbs/Fat): 0 g / 0 g per day
Formula uses Mifflin-St Jeor multiplied by your activity factor to calculate how many calories you need to maintain your weight.
Activity Level
Multiplier
Description
Sedentary
1.2
Desk work, little exercise
Lightly Active
1.375
1-3 light sessions weekly
Moderately Active
1.55
3-5 moderate sessions weekly
Very Active
1.725
6-7 intense sessions weekly
Extra Active
1.9
Hard physical job plus training
Table: Standard activity multipliers used to calculate how many calories you need to maintain your weight.
Chart: Visual comparison of maintenance target versus a mild deficit derived from calculate how many calories you need to maintain your weight math.
What is calculate how many calories you need to maintain your weight?
Calculate how many calories you need to maintain your weight is the foundational metabolic math that keeps your scale stable. Anyone who wants to avoid unwanted weight gain or loss should calculate how many calories you need to maintain your weight so daily eating matches energy expenditure. A common misconception is that calculate how many calories you need to maintain your weight is a one-time event; in reality you should calculate how many calories you need to maintain your weight whenever activity, muscle mass, or age changes.
People training for performance, those recovering from a diet, and professionals with fluctuating workloads all need to calculate how many calories you need to maintain your weight to stabilize hunger, energy, and health markers. Another misconception is that calculate how many calories you need to maintain your weight ignores macronutrients; the truth is that while the top-line number matters, protein, carbs, and fats derived from calculate how many calories you need to maintain your weight influence satiety and recovery.
calculate how many calories you need to maintain your weight Formula and Mathematical Explanation
The Mifflin-St Jeor equation is a validated way to calculate how many calories you need to maintain your weight. First, calculate Basal Metabolic Rate using weight, height, age, and sex. Next, multiply BMR by an activity multiplier to calculate how many calories you need to maintain your weight in daily life. The steps below show how to calculate how many calories you need to maintain your weight with precise math.
For women, BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161.
Select an activity factor based on weekly movement.
Multiply BMR by the factor to calculate how many calories you need to maintain your weight.
Distribute calories into protein, carbs, and fats to support the goal to calculate how many calories you need to maintain your weight without hunger spikes.
Variable
Meaning
Unit
Typical Range
BMR
Basal Metabolic Rate
kcal/day
1100-2300
Activity Factor
Movement multiplier
unitless
1.2-1.9
Weight
Body mass
kg
45-140
Height
Stature
cm
150-200
Protein Target
Daily protein need
g/day
80-220
Variables used to calculate how many calories you need to maintain your weight.
Practical Examples (Real-World Use Cases)
Example 1: Office professional
Inputs: Male, 35 years, 78 kg, 180 cm, lightly active (1.375). BMR = 10×78 + 6.25×180 – 5×35 + 5 = 1750 kcal. Multiply by 1.375 to calculate how many calories you need to maintain your weight: 2406 kcal/day. Protein target 125 g/day keeps satiety steady so calculate how many calories you need to maintain your weight without snacking.
Example 2: Active female runner
Inputs: Female, 29 years, 62 kg, 168 cm, very active (1.725). BMR = 10×62 + 6.25×168 – 5×29 – 161 = 1422 kcal. Multiply by 1.725 to calculate how many calories you need to maintain your weight: 2454 kcal/day. Protein around 100 g plus balanced carbs helps calculate how many calories you need to maintain your weight while fueling mileage.
How to Use This calculate how many calories you need to maintain your weight Calculator
Select sex, age, weight, height, and activity to calculate how many calories you need to maintain your weight instantly.
Review the highlighted maintenance calories; it is the number that helps calculate how many calories you need to maintain your weight today.
Check BMR and activity factor to see how movement changes calculate how many calories you need to maintain your weight.
Use the macro suggestions to distribute food so you can calculate how many calories you need to maintain your weight without guesswork.
Copy the results and revisit weekly to calculate how many calories you need to maintain your weight as routines change.
Key Factors That Affect calculate how many calories you need to maintain your weight Results
Muscle mass: More lean tissue raises BMR, increasing how you calculate how many calories you need to maintain your weight.
Daily steps: Higher spontaneous activity elevates NEAT, changing the activity multiplier that calculate how many calories you need to maintain your weight.
Training volume: Extra sessions raise energy burn, meaning you must recalculate how many calories you need to maintain your weight.
Sleep quality: Poor sleep may downregulate metabolism, altering how you calculate how many calories you need to maintain your weight.
Stress and hormones: Chronic stress can shift appetite and expenditure, so calculate how many calories you need to maintain your weight with updated data.
Seasonal changes: Cold weather or endurance blocks raise needs; calculate how many calories you need to maintain your weight accordingly.
Age-related shifts: Metabolism slows with age; regularly calculate how many calories you need to maintain your weight to avoid creep.
Macronutrient balance: Protein thermic effect slightly boosts expenditure, impacting how you calculate how many calories you need to maintain your weight.
Frequently Asked Questions (FAQ)
How often should I calculate how many calories you need to maintain your weight? Recalculate monthly or after any major routine change.
Can I use pounds and inches? Convert to kg and cm to calculate how many calories you need to maintain your weight accurately.
What if I am between activity levels? Pick the lower number first, then calculate how many calories you need to maintain your weight and adjust based on weight trends.
Does metabolism slow when dieting? Yes, so after a diet, calculate how many calories you need to maintain your weight again to avoid rebound.
Is the calculator accurate for athletes? It provides a baseline; athletes should calculate how many calories you need to maintain your weight and track performance to fine-tune.
Do macros matter? Yes, even after you calculate how many calories you need to maintain your weight, balancing protein, carbs, and fats improves adherence.
What if my weight changes? Update weight and calculate how many calories you need to maintain your weight to keep results aligned.
Can I set a surplus? Increase the total by 5-10% after you calculate how many calories you need to maintain your weight to gain muscle gradually.
Related Tools and Internal Resources
BMR calculator – Estimate resting energy to start the math that calculate how many calories you need to maintain your weight.
TDEE calculator – Compare activity multipliers before you calculate how many calories you need to maintain your weight.
Macro calculator – Align proteins, carbs, and fats after you calculate how many calories you need to maintain your weight.
Calorie deficit planner – Plan cuts from the number you calculate how many calories you need to maintain your weight.
Body fat estimator – Track composition shifts when you calculate how many calories you need to maintain your weight.
Protein intake calculator – Lock protein once you calculate how many calories you need to maintain your weight.
var ageInput=document.getElementById("ageInput");
var weightInput=document.getElementById("weightInput");
var heightInput=document.getElementById("heightInput");
var sexSelect=document.getElementById("sexSelect");
var activitySelect=document.getElementById("activitySelect");
var resultMain=document.getElementById("resultMain");
var bmrValue=document.getElementById("bmrValue");
var activityValue=document.getElementById("activityValue");
var proteinValue=document.getElementById("proteinValue");
var macroValue=document.getElementById("macroValue");
var formulaExplain=document.getElementById("formulaExplain");
var ageInputError=document.getElementById("ageInputError");
var weightInputError=document.getElementById("weightInputError");
var heightInputError=document.getElementById("heightInputError");
var sexSelectError=document.getElementById("sexSelectError");
var activitySelectError=document.getElementById("activitySelectError");
var canvas=document.getElementById("calorieChart");
var ctx=canvas.getContext("2d");
function validateNumber(value,min,max){
if(value===""||isNaN(value)){return "Required and must be a number.";}
if(value<=0){return "Must be positive.";}
if(min!==null&&valuemax){return "Must be no more than "+max+".";}
return "";
}
function calculate(){
var ageVal=parseFloat(ageInput.value);
var weightVal=parseFloat(weightInput.value);
var heightVal=parseFloat(heightInput.value);
var sexVal=sexSelect.value;
var activityVal=parseFloat(activitySelect.value);
var ageErr=validateNumber(ageVal,10,100);
var weightErr=validateNumber(weightVal,30,250);
var heightErr=validateNumber(heightVal,120,230);
ageInputError.textContent=ageErr;
weightInputError.textContent=weightErr;
heightInputError.textContent=heightErr;
sexSelectError.textContent="";
activitySelectError.textContent=isNaN(activityVal)?"Select activity.":"";
if(ageErr!==""||weightErr!==""||heightErr!==""||isNaN(activityVal)){return;}
var bmr=0;
if(sexVal==="male"){bmr=10*weightVal+6.25*heightVal-5*ageVal+5;}
else{bmr=10*weightVal+6.25*heightVal-5*ageVal-161;}
var maintenance=bmr*activityVal;
var protein=weightVal*1.6;
var proteinCalories=protein*4;
var remainingCalories=maintenance-proteinCalories;
if(remainingCalories<0){remainingCalories=0;}
var carbsCalories=remainingCalories*0.5;
var fatCalories=remainingCalories*0.5;
var carbsGrams=carbsCalories/4;
var fatGrams=fatCalories/9;
var deficit=maintenance*0.9;
resultMain.textContent="Maintenance Calories: "+Math.round(maintenance)+" kcal/day";
bmrValue.textContent="Basal Metabolic Rate (BMR): "+Math.round(bmr)+" kcal/day";
activityValue.textContent="Activity Multiplier Applied: "+activityVal.toFixed(3);
proteinValue.textContent="Recommended Protein Target: "+Math.round(protein)+" g/day";
macroValue.textContent="Macro Split (Carbs/Fat): "+Math.round(carbsGrams)+" g / "+Math.round(fatGrams)+" g per day";
formulaExplain.textContent="Mifflin-St Jeor BMR multiplied by your activity level gives daily energy needs to calculate how many calories you need to maintain your weight.";
drawChart(Math.round(maintenance),Math.round(deficit));
}
function drawChart(maint,deficit){
ctx.clearRect(0,0,canvas.width,canvas.height);
var padding=50;
var maxVal=Math.max(maint,deficit)*1.1;
var barWidth=120;
var startX=120;
var baseLine=canvas.height-60;
var maintHeight=(maint/maxVal)*(canvas.height-2*padding);
var deficitHeight=(deficit/maxVal)*(canvas.height-2*padding);
ctx.fillStyle="#e5e5e5";
ctx.fillRect(padding,baseLine,canvas.width-2*padding,1);
ctx.fillStyle="#004a99";
ctx.fillRect(startX,baseLine-maintHeight,barWidth,maintHeight);
ctx.fillStyle="#28a745";
ctx.fillRect(startX+barWidth+60,baseLine-deficitHeight,barWidth,deficitHeight);
ctx.fillStyle="#0f2f5f";
ctx.font="14px Arial";
ctx.fillText("Maintenance",startX+8,baseLine+18);
ctx.fillText(maint+" kcal",startX+10,baseLine-maintHeight-8);
ctx.fillText("10% Deficit",startX+barWidth+72,baseLine+18);
ctx.fillText(deficit+" kcal",startX+barWidth+70,baseLine-deficitHeight-8);
ctx.fillText("Calorie Targets",canvas.width/2-50,30);
}
function resetCalc(){
sexSelect.value="male";
ageInput.value="30";
weightInput.value="70";
heightInput.value="175";
activitySelect.value="1.55";
ageInputError.textContent="";
weightInputError.textContent="";
heightInputError.textContent="";
sexSelectError.textContent="";
activitySelectError.textContent="";
calculate();
}
function copyResults(){
var text="Maintenance calories: "+resultMain.textContent+"\n"+
bmrValue.textContent+"\n"+
activityValue.textContent+"\n"+
proteinValue.textContent+"\n"+
macroValue.textContent+"\n"+
"Assumption: Using Mifflin-St Jeor and selected activity to calculate how many calories you need to maintain your weight.";
if(navigator.clipboard&&navigator.clipboard.writeText){
navigator.clipboard.writeText(text);
}else{
var temp=document.createElement("textarea");
temp.value=text;
document.body.appendChild(temp);
temp.select();
document.execCommand("copy");
document.body.removeChild(temp);
}
}
ageInput.addEventListener("input",calculate);
weightInput.addEventListener("input",calculate);
heightInput.addEventListener("input",calculate);
sexSelect.addEventListener("change",calculate);
activitySelect.addEventListener("change",calculate);
window.addEventListener("load",calculate);