Find your precise daily energy balance to stabilize your weight effectively.
Metric (kg, cm)
Imperial (lbs, ft/in)
Please enter a valid age (10-100).
Enter your current body weight.
Please enter a valid positive weight.
Please enter a valid height.
Please enter valid height values.
Sedentary (Little or no exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Exercise 6-7 days/week)
Extra Active (Physical job or training 2x/day)
Be honest for the most accurate result.
Daily Maintenance Calories (TDEE)
2,500 kcal
This is the energy required to stay the same weight.
Basal Metabolic Rate (BMR)
1,650 kcal
Coma calories (0 activity)
Activity Expenditure
850 kcal
Burned via movement
Weekly Maintenance
17,500 kcal
Total for 7 days
Chart: Visual breakdown of Basal Metabolic Rate vs. Active Energy Expenditure.
Comparison of daily calorie needs across different activity levels for your profile.
Activity Level
Daily Kcal
Weekly Kcal
What is the Calculation for Total Kcal Needed to Maintain Weight?
When you set out to calculate total kcal needed to maintain weight, you are determining your Total Daily Energy Expenditure (TDEE). This figure represents the precise number of calories your body burns in a 24-hour period through a combination of basic biological functions and physical movement. By consuming exactly this amount, your energy intake equals your energy output, resulting in weight stability.
This calculation is essential for anyone looking to stop "yo-yo" dieting, athletes aiming for performance maintenance, or individuals transitioning out of a weight loss phase. It acts as the financial "break-even point" for your body's energy budget.
Common Misconception: Many believe that 2,000 calories is the standard maintenance level for everyone. In reality, a tall, active male might need 3,200 kcal, while a petite, sedentary female might only need 1,400 kcal to maintain weight.
TDEE Formula and Mathematical Explanation
To accurately calculate total kcal needed to maintain weight, we use a two-step mathematical process. The gold standard for this calculation is the Mifflin-St Jeor Equation, widely regarded by clinical nutritionists as the most accurate for the general population.
Step 1: Calculate Basal Metabolic Rate (BMR)
BMR is the energy your body needs just to exist (breathing, circulating blood, cell repair) while at complete rest.
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Step 2: Apply Activity Multiplier
Once BMR is known, we multiply it by a factor representing physical activity level to find TDEE.
Variables used in the maintenance calorie calculation.
Variable
Meaning
Typical Range
BMR
Basal Metabolic Rate
1,200 – 2,200 kcal/day
PAL
Physical Activity Level
1.2 (Sedentary) – 1.9 (Athlete)
TDEE
Total Daily Energy Expenditure
1,400 – 4,000+ kcal/day
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah, 34 years old, female, 65kg, 165cm tall. Works a desk job and walks the dog occasionally (Sedentary, 1.2 multiplier).
Interpretation: Mike needs nearly double Sarah's intake just to maintain his current mass due to high output.
How to Use This Maintenance Calorie Calculator
Select Unit System: Choose Metric (kg/cm) or Imperial (lbs/ft) based on your preference.
Enter Biometrics: Input accurate age, gender, weight, and height. Even small differences can shift the BMR by 50-100 kcal.
Assess Activity Honestly: This is the most common source of error. If you sit at a desk 8 hours a day but hit the gym for 45 minutes, you are likely "Lightly Active" or "Moderately Active," not "Very Active."
Review Results: The tool will instantly calculate total kcal needed to maintain weight. Use the chart to see how much of your food energy fuels movement versus basic survival.
Copy & Save: Use the "Copy Results" button to save your data for your nutrition plan.
Key Factors That Affect Maintenance Calories
Several biological and environmental factors influence the final number when you calculate total kcal needed to maintain weight:
Muscle Mass: Muscle tissue is metabolically expensive. Two people weighing 80kg will have different maintenance needs if one is 10% body fat and the other is 30%. The muscular individual burns more calories at rest.
Age: Metabolic rate typically decreases by 1-2% per decade after age 20 due to muscle loss and hormonal changes.
NEAT (Non-Exercise Activity Thermogenesis): Fidgeting, standing, pacing, and subconscious movement can vary by up to 800 kcal between individuals, drastically affecting maintenance needs.
Thermic Effect of Food (TEF): Protein requires more energy to digest (20-30%) compared to fats or carbs. A high-protein diet raises your effective maintenance level.
Hormonal Health: Thyroid conditions (hypothyroidism/hyperthyroidism) can lower or raise metabolic rate significantly outside of standard formula predictions.
Weight History: Individuals who have previously lost a significant amount of weight may have a slightly lower metabolic rate (metabolic adaptation) than someone who has always been at that weight.
Frequently Asked Questions (FAQ)
Does this calculator apply to teenagers?
Standard formulas like Mifflin-St Jeor are designed for adults (18+). While they provide an estimate for teenagers, growing bodies have unique energy demands that often require higher intakes.
How often should I recalculate my maintenance calories?
You should calculate total kcal needed to maintain weight every time your body weight changes by more than 5-10 lbs, or if your daily activity levels change significantly (e.g., getting a new job or starting a workout program).
Why am I gaining weight on my maintenance calories?
This usually happens due to underestimating food intake (hidden calories) or overestimating activity levels. Try reducing your daily target by 100-200 kcal and monitor your weight for two weeks.
Is maintenance the same every day?
No. Your actual burn fluctuates daily based on movement. However, for dietary planning, using a daily average is the most practical strategy.
Can I build muscle at maintenance calories?
Yes, this is called "body recomposition." It is most effective for beginners or those returning to training. Advanced trainees usually need a slight surplus to build muscle efficiently.
How accurate are these formulas?
Most formulas are accurate within +/- 10% for the majority of the population. Think of the result as a starting point, not a biological law.
Does water intake affect maintenance calories?
Water has 0 calories and does not directly change energy needs, but dehydration can lower workout performance, indirectly reducing your total calorie burn.
What macronutrient split should I use for maintenance?
A balanced starting point for maintenance is 30% Protein, 35% Carbohydrate, and 35% Fat, though personal preference dictates adherence.
Related Tools and Internal Resources
BMI Calculator – Determine if your weight falls within a healthy range.