Calculate Number of Calories Needed to Maintain Weight Calculator
Use this professional calculator to calculate number of calories needed to maintain weight quickly. Enter your weight, height, age, gender, and activity to calculate number of calories needed to maintain weight and understand the metabolic math behind maintenance.
Maintenance Calories Calculator
Use current body weight for accurate calculate number of calories needed to maintain weight.
Height refines the basal metabolic rate used to calculate number of calories needed to maintain weight.
Age influences metabolism when you calculate number of calories needed to maintain weight.
Male
Female
Mifflin-St Jeor adjusts by sex to calculate number of calories needed to maintain weight.
Sedentary (desk, little exercise)
Lightly active (1-3 days/wk)
Moderately active (3-5 days/wk)
Very active (6-7 days/wk)
Extra active (physical job + training)
Select realistic movement to calculate number of calories needed to maintain weight with precision.
Daily Maintenance: 0 kcal
Primary result: daily calories required to calculate number of calories needed to maintain weight based on your inputs.
Basal Metabolic Rate (BMR): 0 kcal
Activity Factor Applied: x0
Weekly Maintenance Target: 0 kcal
Suggested Protein Target: 0 g/day
Suggested Carbohydrate Target: 0 g/day
Suggested Fat Target: 0 g/day
Chart: maintenance vs. 15% deficit to illustrate how you calculate number of calories needed to maintain weight across a week.
Daily breakdown table to check how you calculate number of calories needed to maintain weight across seven days.
Day
Maintenance kcal
15% Deficit kcal
Formula: Mifflin-St Jeor BMR multiplied by activity factor to calculate number of calories needed to maintain weight.
What is calculate number of calories needed to maintain weight?
Calculate number of calories needed to maintain weight is the process of quantifying how much energy your body requires to hold steady mass each day. People who want to calculate number of calories needed to maintain weight include athletes, office professionals, and anyone managing body composition. Calculate number of calories needed to maintain weight often gets confused with dieting math; the misconception is that maintenance equals guessing, but calculate number of calories needed to maintain weight relies on metabolic equations.
When you calculate number of calories needed to maintain weight, you align intake with expenditure so the scale remains stable. Individuals who calculate number of calories needed to maintain weight avoid unwanted gain or loss. Common misconceptions suggest metabolism is fixed, yet when you calculate number of calories needed to maintain weight you see how activity and macronutrients matter.
calculate number of calories needed to maintain weight Formula and Mathematical Explanation
To calculate number of calories needed to maintain weight, start with the Mifflin-St Jeor BMR: for men, BMR = 10*weight(kg) + 6.25*height(cm) – 5*age + 5; for women, subtract 161 instead of adding 5. This baseline is the resting burn used to calculate number of calories needed to maintain weight. Multiply BMR by an activity factor to calculate number of calories needed to maintain weight in real life.
The steps to calculate number of calories needed to maintain weight are straightforward: compute BMR, choose the activity multiplier that reflects movement, then multiply to reach daily maintenance. Variables influence the calculation number of calories needed to maintain weight, so precise entries produce reliable output.
Variables used to calculate number of calories needed to maintain weight
Variable
Meaning
Unit
Typical Range
Weight
Body mass used to calculate number of calories needed to maintain weight
kg
40 – 150
Height
Stature influencing BMR when you calculate number of calories needed to maintain weight
cm
140 – 210
Age
Metabolic age factor in calculate number of calories needed to maintain weight
years
15 – 80
Sex
BMR constant selector to calculate number of calories needed to maintain weight
n/a
Male/Female
Activity
Movement multiplier to calculate number of calories needed to maintain weight
factor
1.2 – 1.9
Practical Examples (Real-World Use Cases)
Example 1: Jordan weighs 82 kg, is 180 cm, 35 years old, male, and moderately active. Using the calculator to calculate number of calories needed to maintain weight, his BMR is about 1790 kcal. Multiply by 1.55 to calculate number of calories needed to maintain weight and he needs roughly 2770 kcal per day to hold steady. Financially, this guides grocery budgeting for predictable intake.
Example 2: Priya is 60 kg, 165 cm, 28 years old, female, and lightly active. When she uses the tool to calculate number of calories needed to maintain weight, her BMR is about 1370 kcal. The 1.375 factor helps calculate number of calories needed to maintain weight at about 1880 kcal per day. She can plan meal prep costs knowing the exact calculate number of calories needed to maintain weight target.
How to Use This calculate number of calories needed to maintain weight Calculator
Step 1: Enter weight, height, age, and sex to calculate number of calories needed to maintain weight accurately. Step 2: Select your activity level that best matches your routine to calculate number of calories needed to maintain weight with realistic energy burn. Step 3: Review the daily maintenance output and weekly projection that calculate number of calories needed to maintain weight over time.
The results show how you calculate number of calories needed to maintain weight with BMR, activity factor, and macronutrient splits. Use the Copy Results button to share the calculate number of calories needed to maintain weight report with coaches or dietitians. Decisions about meal size and budget become simple once you calculate number of calories needed to maintain weight.
Key Factors That Affect calculate number of calories needed to maintain weight Results
Activity Accuracy: Overstating workouts inflates the calculate number of calories needed to maintain weight output. Metabolic Adaptation: Chronic dieting lowers BMR, shifting how you calculate number of calories needed to maintain weight. Muscle Mass: More lean tissue raises the calculate number of calories needed to maintain weight because muscle is costly energy-wise.
Thermic Effect of Food: Protein increases energy use, altering the calculate number of calories needed to maintain weight. Sleep and Stress: Poor recovery changes hormones and can distort the calculate number of calories needed to maintain weight estimate. Measurement Precision: Using kilograms and centimeters sharpens how you calculate number of calories needed to maintain weight, preventing rounding errors. Environmental Temperature: Cold or heat can modify how you calculate number of calories needed to maintain weight through thermoregulation.
Frequently Asked Questions (FAQ)
Is the calculate number of calories needed to maintain weight different for men and women? Yes, the sex constant changes BMR when you calculate number of calories needed to maintain weight.
How often should I recalculate number of calories needed to maintain weight? Update monthly or with 2-3 kg changes to calculate number of calories needed to maintain weight correctly.
Does muscle gain change the calculate number of calories needed to maintain weight? More muscle raises BMR, so recalculate number of calories needed to maintain weight.
Can I use pounds and inches to calculate number of calories needed to maintain weight? Convert to kg and cm for precise calculate number of calories needed to maintain weight outputs.
What if my activity varies weekly? Use an average multiplier to calculate number of calories needed to maintain weight realistically.
Does age always lower the calculate number of calories needed to maintain weight? Generally yes, aging reduces BMR, so calculate number of calories needed to maintain weight with updated age.
Why does protein matter when I calculate number of calories needed to maintain weight? Protein increases thermic effect, influencing calculate number of calories needed to maintain weight totals.
Can stress change the calculate number of calories needed to maintain weight? Hormonal shifts can affect metabolism; adjust and recalculate number of calories needed to maintain weight if stressed.
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var chartCtx = null;
var chartData = {maintenance:[],deficit:[]};
function validateInput(value,min,max){
if(isNaN(value)){return "Value required.";}
if(value<=0){return "Value must be positive.";}
if(min!==null && valuemax){return "Value above practical range.";}
return "";
}
function resetForm(){
document.getElementById("weightKg").value=70;
document.getElementById("heightCm").value=175;
document.getElementById("age").value=30;
document.getElementById("gender").value="male";
document.getElementById("activity").value="1.55″;
updateResults();
}
function updateResults(){
var weight=parseFloat(document.getElementById("weightKg").value);
var height=parseFloat(document.getElementById("heightCm").value);
var age=parseFloat(document.getElementById("age").value);
var gender=document.getElementById("gender").value;
var activity=parseFloat(document.getElementById("activity").value);
var errW=validateInput(weight,30,300);
var errH=validateInput(height,100,250);
var errA=validateInput(age,10,100);
var errAct=validateInput(activity,1.1,2.5);
document.getElementById("errorWeight").innerText=errW;
document.getElementById("errorHeight").innerText=errH;
document.getElementById("errorAge").innerText=errA;
document.getElementById("errorGender").innerText="";
document.getElementById("errorActivity").innerText=errAct;
if(errW||errH||errA||errAct){return;}
var bmr=0;
if(gender==="male"){
bmr=10*weight+6.25*height-5*age+5;
}else{
bmr=10*weight+6.25*height-5*age-161;
}
var maintenance=bmr*activity;
var weekly=maintenance*7;
var protein=Math.round(weight*2);
var carbs=Math.round((maintenance*0.45)/4);
var fats=Math.round((maintenance*0.25)/9);
document.getElementById("mainResult").innerText="Daily Maintenance: "+Math.round(maintenance)+" kcal";
document.getElementById("bmrResult").innerText="Basal Metabolic Rate (BMR): "+Math.round(bmr)+" kcal";
document.getElementById("activityResult").innerText="Activity Factor Applied: x"+activity.toFixed(3);
document.getElementById("weeklyResult").innerText="Weekly Maintenance Target: "+Math.round(weekly)+" kcal";
document.getElementById("proteinResult").innerText="Suggested Protein Target: "+protein+" g/day";
document.getElementById("carbResult").innerText="Suggested Carbohydrate Target: "+carbs+" g/day";
document.getElementById("fatResult").innerText="Suggested Fat Target: "+fats+" g/day";
updateChart(maintenance);
updateTable(maintenance);
}
function updateTable(maintenance){
var tbody=document.getElementById("calorieTable");
tbody.innerHTML="";
var deficit=maintenance*0.85;
for(var i=0;i<7;i++){
var tr=document.createElement("tr");
var day=document.createElement("td");
day.textContent="Day "+(i+1);
var mtd=document.createElement("td");
mtd.textContent=Math.round(maintenance)+" kcal";
var dtd=document.createElement("td");
dtd.textContent=Math.round(deficit)+" kcal";
tr.appendChild(day);tr.appendChild(mtd);tr.appendChild(dtd);
tbody.appendChild(tr);
}
}
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ctx.stroke();
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function updateChart(maintenance){
var canvas=document.getElementById("calorieChart");
var ctx=canvas.getContext("2d");
ctx.clearRect(0,0,canvas.width,canvas.height);
var padding=40;
var days=7;
var maxCal=Math.max(maintenance,maintenance*0.85)*1.1;
var xStep=(canvas.width-2*padding)/(days-1);
var yScale=(canvas.height-2*padding)/maxCal;
var maintPoints=[];
var deficitPoints=[];
for(var i=0;i<days;i++){
var x=padding+i*xStep;
var mY=canvas.height-padding-maintenance*yScale;
var dY=canvas.height-padding-(maintenance*0.85)*yScale;
maintPoints.push({x:x,y:mY});
deficitPoints.push({x:x,y:dY});
}
ctx.strokeStyle="#cfd4da";
ctx.lineWidth=1;
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var y=padding+j*((canvas.height-2*padding)/5);
ctx.beginPath();
ctx.moveTo(padding,y);
ctx.lineTo(canvas.width-padding,y);
ctx.stroke();
}
drawLine(ctx,maintPoints,"#004a99");
drawLine(ctx,deficitPoints,"#28a745");
ctx.fillStyle="#0f1b2d";
ctx.font="12px Arial";
ctx.fillText("Days",canvas.width/2,canvas.height-10);
ctx.save();
ctx.translate(12,canvas.height/2);
ctx.rotate(-Math.PI/2);
ctx.fillText("Calories",0,0);
ctx.restore();
}
function copyResults(){
var main=document.getElementById("mainResult").innerText;
var bmr=document.getElementById("bmrResult").innerText;
var act=document.getElementById("activityResult").innerText;
var weekly=document.getElementById("weeklyResult").innerText;
var protein=document.getElementById("proteinResult").innerText;
var carbs=document.getElementById("carbResult").innerText;
var fats=document.getElementById("fatResult").innerText;
var txt="Maintenance Report\n"+main+"\n"+bmr+"\n"+act+"\n"+weekly+"\n"+protein+"\n"+carbs+"\n"+fats+"\nFormula: "+document.getElementById("formulaNote").innerText;
if(navigator.clipboard&&navigator.clipboard.writeText){
navigator.clipboard.writeText(txt);
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var temp=document.createElement("textarea");
temp.value=txt;
document.body.appendChild(temp);
temp.select();
document.execCommand("copy");
document.body.removeChild(temp);
}
}
updateResults();