A professional tool to determine your Total Daily Energy Expenditure (TDEE) and precise calorie targets for weight stability.
Male
Female
Required for BMR formula accuracy.
Years
Please enter a valid age (15-100).
Please enter a valid weight.
Please enter a valid height.
Please enter valid height measurements.
Sedentary (Office job, little exercise)
Lightly Active (Exercise 1-3 days/week)
Moderately Active (Exercise 3-5 days/week)
Very Active (Heavy exercise 6-7 days/week)
Extra Active (Physical job or 2x training)
Be honest for the most accurate result.
Daily Maintenance Calories
2,500
kcal / day
Basal Metabolic Rate (BMR)
1,650
Weekly Maintenance
17,500
Carbohydrate Target (45%)
281g
Formula Used: Mifflin-St Jeor Equation × Activity Factor.
This calculation estimates the energy required to maintain current body mass with zero net weight change.
Recommended Macronutrient Split
Protein (30%)
Fats (25%)
Carbs (45%)
Visual breakdown of macronutrients for balanced maintenance.
Calorie Needs by Activity Level
Activity Level
Daily Calories
Weekly Calories
Comparison of maintenance needs across different lifestyle scenarios.
What is a Calculator for Maintaining Weight?
A calculator for maintaining weight is a specialized financial-grade tool designed to determine your Total Daily Energy Expenditure (TDEE). Unlike weight loss or muscle gain calculators which add or subtract calories to create a deficit or surplus, this tool identifies your metabolic "equilibrium point."
This equilibrium, known as maintenance calories, is the precise amount of energy required to keep your body weight stable. It accounts for your basal metabolic functions (breathing, circulation, cell repair) and your active energy expenditure (walking, exercise, work).
This tool is essential for:
Individuals who have reached their goal weight and wish to stabilize.
Athletes looking to improve performance without altering body composition.
Anyone seeking to understand their metabolic baseline before starting a new diet phase.
Common Misconception: Many believe that "eating 2,000 calories" is the standard for everyone. In reality, a calculator for maintaining weight often reveals that needs vary drastically from 1,400 to over 3,500 calories based on anthropometric data.
Calculator for Maintaining Weight Formula & Logic
To provide accurate results, this calculator uses the Mifflin-St Jeor Equation, widely considered the most reliable formula for estimating Basal Metabolic Rate (BMR) in clinical settings.
Step 1: Calculate BMR
Your BMR represents the calories your body burns 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 established, we multiply it by a factor representing your physical activity to find your maintenance calories (TDEE).
Variable
Meaning
Value / Unit
Weight (W)
Total body mass
kg
Height (H)
Stature
cm
Age (A)
Chronological age
years
Activity (PAL)
Physical Activity Level
1.2 to 1.9
Variables used in the maintenance calculation algorithm.
Practical Examples
Example 1: The Office Worker
Profile: Sarah, 35 years old, Female, 165cm, 65kg. Works a desk job and walks occasionally (Sedentary).
Interpretation: Sarah must eat approximately 1,614 calories daily to use this calculator for maintaining weight effectively. Eating 2,000 calories would lead to gradual gain.
Example 2: The Construction Worker
Profile: Mike, 28 years old, Male, 180cm, 85kg. Physical labor job plus gym 3x/week (Very Active).
Interpretation: Mike needs nearly double Sarah's intake just to maintain his weight due to his high energy output.
How to Use This Calculator for Maintaining Weight
Select Unit System: Choose Metric (kg/cm) or Imperial (lbs/ft) based on your preference.
Enter Anthropometrics: Input accurate gender, age, weight, and height data. Small errors here can skew the BMR result.
Choose Activity Level: Be realistic. Most people overestimate their activity. If you work in an office but train 1 hour a day, "Moderately Active" is usually safer than "Very Active."
Analyze Results: View your Daily Maintenance Calories in the blue box.
Review Macros: Check the chart for a balanced protein/fat/carb split to support health while maintaining weight.
Key Factors That Affect Maintenance Results
Even with a precise calculator for maintaining weight, several variables can influence your actual real-world numbers:
1. Muscle Mass vs. Fat Mass
Muscle tissue is more metabolically active than fat tissue. Two people weighing 80kg can have different maintenance needs if one has 10% body fat and the other has 30%. The formula approximates this, but higher muscle mass generally requires higher intake.
2. TEF (Thermic Effect of Food)
Digesting food consumes energy. Protein has a high TEF (20-30%), while fats have a low TEF (0-3%). A diet high in protein naturally increases your maintenance threshold slightly compared to a low-protein diet.
3. NEAT (Non-Exercise Activity Thermogenesis)
Fidgeting, standing, pacing, and posture contribute significantly to daily burn. NEAT can vary by up to 800 calories between individuals, which a standard calculator for maintaining weight cannot perfectly predict.
4. Age-Related Metabolic Decline
As we age, metabolic rate typically slows, often due to muscle loss. This is why the formula subtracts calories as the age variable increases.
5. Hormonal Fluctuations
Thyroid hormones (T3/T4) and cortisol levels impact metabolic rate. Medical conditions like hypothyroidism will lower maintenance needs below the calculated average.
6. Adaptive Thermogenesis
If you have been dieting for a long time, your body may have adapted by lowering its energy expenditure. In this case, your true maintenance might be lower than the calculator suggests until your metabolism recovers.
Frequently Asked Questions (FAQ)
1. How often should I recalculate my maintenance calories?
You should use the calculator for maintaining weight whenever your body weight changes by more than 5% or your activity level shifts significantly (e.g., changing jobs).
2. Does this calculator apply to teenagers?
While the math works, teenagers have additional energy requirements for growth that standard BMR formulas might underestimate. Consult a pediatrician for precise needs.
3. What if I eat my maintenance calories but still gain weight?
This suggests your actual activity level is lower than selected, or you are underestimating your food intake (tracking errors). Try reducing the activity setting by one level.
4. Can I build muscle while eating maintenance calories?
Yes, this is called "body recomposition." It is possible, especially for beginners, to slowly build muscle and lose fat simultaneously while staying at the same weight.
5. Is the macro split mandatory?
No. The provided split (30% Protein / 25% Fat / 45% Carbs) is a balanced recommendation. Maintenance is primarily about total calories; macros can be adjusted for preference.
6. How accurate is the calculator for maintaining weight?
Scientific studies show the Mifflin-St Jeor equation is accurate to within 10% for most people. It provides a solid starting point, which you can fine-tune based on scale weight trends.
7. Should I eat back exercise calories?
Generally, no. The "Activity Level" multiplier already accounts for your exercise. Adding exercise calories on top would be double-counting.
8. Why do men generally have higher maintenance calories?
Men typically have more lean muscle mass and larger organs than women of the same weight, leading to a higher BMR.