Accurately determine the daily caloric intake required to keep your body weight stable.
This professional tool uses the Mifflin-St Jeor equation to calculate your Total Daily Energy Expenditure (TDEE).
Male
Female
Required for Base Metabolic Rate (BMR) calculation.
Please enter a valid age (15-100).
Please enter a positive weight.
Please enter a valid height.
Sedentary (Little to 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 (Very hard exercise/physical job)
Be honest to ensure accurate results.
Maintenance Calories (TDEE)
2,000 kcal
Calories needed daily to maintain current weight.
Basal Metabolic Rate (BMR)
1,500 kcal
Weekly Maintenance
14,000 kcal
Activity Calorie Burn
500 kcal
Suggested Macronutrient Breakdown
Macronutrient
Percentage
Calories
Grams (Approx)
Based on a balanced maintenance diet (30% Protein, 35% Carb, 35% Fat).
Calorie Zones Visualization
Comparison of BMR (Coma State) vs. Maintenance Level vs. Weight Change Zones
What is a Calculator for Maintaining Weight?
A calculator for maintaining weight is a specialized financial-grade tool designed to compute your Total Daily Energy Expenditure (TDEE). Unlike weight loss tools that subtract calories to create a deficit, this calculator determines the exact caloric "equilibrium point" where your energy intake perfectly matches your energy output.
This tool is essential for individuals who have reached their goal weight and wish to stabilize, athletes looking to maintain performance mass, and health-conscious adults aiming for long-term metabolic health. A common misconception is that you should eat 2,000 calories regardless of your body type; in reality, your maintenance number is highly specific to your biometrics.
Calculator for Maintaining Weight Formula and Mathematical Explanation
To determine the precise calories needed for maintenance, we utilize the Mifflin-St Jeor Equation, widely considered the most accurate standard for modern populations. The calculation follows a two-step process.
Step 1: Calculate Basal Metabolic Rate (BMR)
Your BMR represents the energy your body burns at complete rest just to keep vital organs functioning.
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
We multiply BMR by an Activity Factor to get TDEE (Total Daily Energy Expenditure).
Variable
Meaning
Unit
Typical Range
Weight (W)
Total body mass
kg / lbs
45 – 150 kg
Height (H)
Stature
cm / in
150 – 200 cm
Age (A)
Chronological age
Years
18 – 80+
Activity Factor
Lifestyle multiplier
Index
1.2 – 1.9
Variables utilized in the calculator for maintaining weight algorithm.
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah, a 34-year-old female, works a desk job and walks her dog occasionally. She is 165 cm tall and weighs 60 kg. Input Data: Female, Age 34, 60kg, 165cm, Sedentary (1.2). Calculation: Her BMR is approx 1,330 kcal. Multiplying by 1.2 yields a maintenance level of 1,596 kcal/day. Interpretation: To maintain her weight, Sarah should consume roughly 1,600 calories. Eating 2,000 would lead to gradual weight gain.
Example 2: The Construction Worker
Profile: Mark, a 28-year-old male, works in construction and lifts weights twice a week. He is 180 cm tall and weighs 85 kg. Input Data: Male, Age 28, 85kg, 180cm, Very Active (1.725). Calculation: His BMR is approx 1,880 kcal. Multiplying by 1.725 yields a maintenance level of 3,243 kcal/day. Interpretation: Mark requires over double Sarah's intake just to maintain his mass due to higher BMR and intense daily activity.
How to Use This Calculator for Maintaining Weight
Select Unit System: Choose between Metric (kg/cm) or Imperial (lbs/ft) using the toggle at the top.
Enter Biometrics: Input your gender, age, current weight, and height accurately.
Assess Activity Level: Be realistic. "Moderately Active" implies structured exercise 3-5 times a week, not just daily chores.
Review Results: Look at the highlighted "Maintenance Calories (TDEE)". This is your daily target.
Analyze Macronutrients: Use the table to understand how much protein, carbohydrates, and fats constitute that calorie number.
Key Factors That Affect Maintenance Results
Several variables impact the accuracy of any calculator for maintaining weight. Understanding these ensures better financial planning for your diet budget.
Muscle Mass vs. Fat Mass: Muscle tissue burns more calories at rest than fat tissue. Two people of the same weight may have different BMRs if one is more muscular.
Non-Exercise Activity Thermogenesis (NEAT): Fidgeting, standing, and walking around the office can account for up to 800 calories of variance between individuals.
Thermic Effect of Food (TEF): Protein requires more energy to digest than fats or carbs. A high-protein diet effectively increases your maintenance threshold slightly.
Hormonal Fluctuations: Thyroid levels and cortisol can impact metabolic rate, sometimes deviating from the formula by 10-15%.
Age-Related Metabolic Slowing: As shown in the formula, BMR decreases with age. A calculator for maintaining weight adjusts for this, lowering requirements as you get older.
Climate and Environment: Living in extreme cold or heat forces the body to expend energy regulating temperature, slightly raising maintenance needs.
Frequently Asked Questions (FAQ)
How often should I recalculate my maintenance calories?
You should use a calculator for maintaining weight every time your body weight changes by more than 5% or if your daily activity levels change significantly (e.g., starting a new job).
Does this calculator account for pregnancy?
No. Pregnancy increases energy requirements. Consult a healthcare provider for adjusted maintenance figures.
Why is my maintenance level lower than I expected?
People often overestimate their activity levels. "Sedentary" applies to most office jobs, even with light walking. Accuracy is key to preventing unwanted weight gain.
Can I eat my maintenance calories in junk food?
Technically yes for weight stability, but not for health. The macronutrient table provided helps you balance quality nutrition within your caloric budget.
What is the "Starvation Mode" myth?
Some fear eating too little slows metabolism permanently. While adaptation occurs, calculating a proper maintenance level prevents extreme deficits that trigger severe metabolic adaptation.
How precise is the Mifflin-St Jeor equation?
It is generally accurate within +/- 10% for most of the population. It is widely considered the gold standard for non-clinical settings.
Does water intake affect this calculation?
No, calories measure energy. Water has zero calories. However, hydration is crucial for the metabolic processes that burn these calories.
Should I eat back my exercise calories?
The "Activity Level" multiplier already accounts for your exercise. Do not add extra calories on top of the TDEE result, or you will double-count and gain weight.
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