Use this calories to maintain weight calculator to quickly see your maintenance calories, BMR, activity impact, and macro targets without guesswork.
Calories to Maintain Weight Calculator
Age influences your basal metabolic rate.
Male
Female
Mifflin-St Jeor adjusts calories by sex.
Use your current body weight in kilograms.
Enter height in centimeters for accuracy.
Sedentary (little to no exercise)
Lightly active (1-3 days/week)
Moderately active (3-5 days/week)
Very active (6-7 days/week)
Extra active (physical job or training)
Choose the option that best matches your week.
Maintenance Calories: 0 kcal/day
BMR (Mifflin-St Jeor):0 kcal
Activity Factor:0
Weekly Maintenance:0 kcal/week
Mild Deficit Target:0 kcal/day
Lean Gain Target:0 kcal/day
Formula: Mifflin-St Jeor BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + s (s = +5 for males, −161 for females). Maintenance calories = BMR × activity factor.
Daily MaintenanceWeekly Maintenance
Chart: Comparing daily and weekly calories from this calories to maintain weight calculator.
Metric
Value
Unit
Maintenance Calories
0
kcal/day
Protein Target
0
g/day
Carb Target
0
g/day
Fat Target
0
g/day
Table: Macro breakdown derived from the calories to maintain weight calculator.
What is calories to maintain weight calculator?
The calories to maintain weight calculator is a specialized nutrition planning tool that estimates how many calories you need per day to keep your current weight stable. This calories to maintain weight calculator helps anyone who wants data-backed guidance instead of guessing. The calories to maintain weight calculator is especially useful for people refining their fitness plan, recovering from diets, or stabilizing energy levels. A common misconception is that a calories to maintain weight calculator only matters for athletes; in truth, the calories to maintain weight calculator benefits office workers and active adults alike. Another misconception is that all calories to maintain weight calculators ignore metabolism changes, yet this calories to maintain weight calculator adjusts for age, sex, and activity.
Using a calories to maintain weight calculator provides a baseline before cutting or bulking. The calories to maintain weight calculator also clarifies how activity multipliers shift your target. By relying on this calories to maintain weight calculator, you avoid crash diets and understand realistic energy needs.
calories to maintain weight calculator Formula and Mathematical Explanation
The calories to maintain weight calculator centers on the Mifflin-St Jeor equation. First, the calories to maintain weight calculator computes BMR: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + s. The calories to maintain weight calculator sets s to +5 for males and −161 for females. Next, the calories to maintain weight calculator multiplies BMR by an activity factor to find total daily energy expenditure. This calories to maintain weight calculator therefore translates physiology into a usable daily calorie target.
The calories to maintain weight calculator then adds interpretation layers. It highlights a mild deficit and a lean gain surplus so users see options beyond maintenance. Because the calories to maintain weight calculator uses kilograms and centimeters, unit conversion errors are avoided. The calories to maintain weight calculator finally scales weekly totals to help with meal planning.
Variable
Meaning
Unit
Typical Range
Weight
Body mass used by the calories to maintain weight calculator
kg
45-150
Height
Stature input for the calories to maintain weight calculator
cm
150-200
Age
Years affecting BMR in the calories to maintain weight calculator
years
18-70
Activity factor
Multiplier used by the calories to maintain weight calculator
unitless
1.2-1.9
BMR
Basal output from the calories to maintain weight calculator
kcal/day
1200-2200
Variables the calories to maintain weight calculator processes.
Practical Examples (Real-World Use Cases)
Example 1: Alex uses the calories to maintain weight calculator with age 32, male, 78 kg, 180 cm, and moderate activity (1.55). The calories to maintain weight calculator outputs a BMR near 1770 kcal and maintenance around 2740 kcal/day. Alex sees the calories to maintain weight calculator suggests a 2240 kcal deficit target for gradual fat loss and a 3040 kcal surplus target for lean gain.
Example 2: Priya enters the calories to maintain weight calculator with age 41, female, 62 kg, 165 cm, lightly active (1.375). The calories to maintain weight calculator returns a BMR of roughly 1360 kcal and maintenance near 1870 kcal/day. The calories to maintain weight calculator shows a weekly maintenance of about 13,100 kcal, giving Priya a clear meal plan. Because the calories to maintain weight calculator gives intermediate values, she trusts the numbers.
How to Use This calories to maintain weight calculator
Step 1: Enter age, weight, and height into the calories to maintain weight calculator. Step 2: Select sex and activity to let the calories to maintain weight calculator set the right multiplier. Step 3: Review the primary maintenance result the calories to maintain weight calculator shows in bold. Step 4: Note the BMR, activity factor, weekly total, and macro table the calories to maintain weight calculator provides. Step 5: Use the calories to maintain weight calculator reset button to try scenarios. Step 6: Copy results to share with a coach directly from the calories to maintain weight calculator.
To read results, focus on the main daily maintenance calories. The calories to maintain weight calculator also provides mild deficit and surplus guidance. When making decisions, let the calories to maintain weight calculator anchor your grocery planning and portion sizes.
Key Factors That Affect calories to maintain weight calculator Results
The calories to maintain weight calculator shows how age lowers BMR over time. Weight heavily influences the calories to maintain weight calculator because larger mass needs more energy. Height changes surface area and shifts BMR inside the calories to maintain weight calculator. Sex changes the s-value, directly altering the calories to maintain weight calculator output. Activity level is one of the strongest multipliers inside the calories to maintain weight calculator. Sleep quality and stress can alter metabolism even if the calories to maintain weight calculator holds inputs steady. Hydration status can change weight readings the calories to maintain weight calculator uses. Thermic effect of food influences real-world needs beyond the calories to maintain weight calculator estimate, so users should monitor outcomes.
Frequently Asked Questions (FAQ)
Does the calories to maintain weight calculator account for muscle mass? The calories to maintain weight calculator uses weight and height; highly muscular users may need slight adjustments.
Can I use the calories to maintain weight calculator for keto? Yes, the calories to maintain weight calculator sets calories; adjust macro ratios for keto while keeping totals.
How often should I rerun the calories to maintain weight calculator? Update the calories to maintain weight calculator every 4-6 weeks or when weight changes by 2-3 kg.
Is the calories to maintain weight calculator accurate for teens? Teens should use the calories to maintain weight calculator cautiously and consult a professional.
What if I exercise more than the calories to maintain weight calculator activity level? Choose the higher multiplier or manually add calories beyond the calories to maintain weight calculator baseline.
Can the calories to maintain weight calculator help with plateau? Yes, the calories to maintain weight calculator reveals if your intake matches expenditure and where to adjust.
Does the calories to maintain weight calculator include NEAT? The activity factor in the calories to maintain weight calculator includes NEAT indirectly through lifestyle choice.
How does hydration affect the calories to maintain weight calculator inputs? Water shifts scale weight; use a consistent time and hydration state in the calories to maintain weight calculator.
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var chartCtx;
var chartDataDaily = [0];
var chartDataWeekly = [0];
function initCalc(){
chartCtx = document.getElementById("maintChart").getContext("2d");
calculate();
}
function validateNumber(value,min,max){
if(isNaN(value)){return "Value is required";}
if(valuemax){return "Value must be at most "+max;}
return "";
}
function calculate(){
var age = parseFloat(document.getElementById("age").value);
var weight = parseFloat(document.getElementById("weight").value);
var height = parseFloat(document.getElementById("height").value);
var sex = document.getElementById("sex").value;
var activity = parseFloat(document.getElementById("activity").value);
var ageErr = validateNumber(age,10,100);
var weightErr = validateNumber(weight,30,250);
var heightErr = validateNumber(height,120,230);
var activityErr = isNaN(activity) ? "Select activity" : "";
document.getElementById("ageError").innerText = ageErr;
document.getElementById("weightError").innerText = weightErr;
document.getElementById("heightError").innerText = heightErr;
document.getElementById("activityError").innerText = activityErr;
document.getElementById("sexError").innerText = "";
if(ageErr!=="" || weightErr!=="" || heightErr!=="" || activityErr!==""){
document.getElementById("resultMain").innerText = "Maintenance Calories: — kcal/day";
return;
}
var sexAdj = sex==="male" ? 5 : -161;
var bmr = (10*weight) + (6.25*height) – (5*age) + sexAdj;
if(bmr<0){bmr=0;}
var maintenance = bmr * activity;
var weekly = maintenance * 7;
var deficit = maintenance – 500;
if(deficit<0){deficit=0;}
var surplus = maintenance + 300;
var protein = weight * 1.8;
var fat = maintenance * 0.25 / 9;
var carbs = (maintenance – (protein*4) – (fat*9)) / 4;
if(carbs<0){carbs=0;}
document.getElementById("resultMain").innerText = "Maintenance Calories: "+Math.round(maintenance)+" kcal/day";
document.getElementById("bmrResult").innerText = Math.round(bmr)+" kcal";
document.getElementById("activityResult").innerText = activity.toFixed(3);
document.getElementById("weeklyResult").innerText = Math.round(weekly)+" kcal/week";
document.getElementById("deficitResult").innerText = Math.round(deficit)+" kcal/day";
document.getElementById("surplusResult").innerText = Math.round(surplus)+" kcal/day";
document.getElementById("tableMaintenance").innerText = Math.round(maintenance);
document.getElementById("tableProtein").innerText = Math.round(protein);
document.getElementById("tableCarb").innerText = Math.round(carbs);
document.getElementById("tableFat").innerText = Math.round(fat);
updateChart(Math.round(maintenance), Math.round(weekly));
}
function resetCalc(){
document.getElementById("age").value = 30;
document.getElementById("sex").value = "male";
document.getElementById("weight").value = 70;
document.getElementById("height").value = 175;
document.getElementById("activity").value = "1.55";
calculate();
}
function copyResults(){
var text = "Calories to Maintain Weight Calculator Results:\n";
text += document.getElementById("resultMain").innerText+"\n";
text += "BMR: "+document.getElementById("bmrResult").innerText+"\n";
text += "Activity Factor: "+document.getElementById("activityResult").innerText+"\n";
text += "Weekly Maintenance: "+document.getElementById("weeklyResult").innerText+"\n";
text += "Deficit Target: "+document.getElementById("deficitResult").innerText+"\n";
text += "Surplus Target: "+document.getElementById("surplusResult").innerText+"\n";
text += "Assumptions: Mifflin-St Jeor formula with selected activity level.";
if(navigator.clipboard && navigator.clipboard.writeText){
navigator.clipboard.writeText(text);
}
}
function updateChart(daily, weekly){
chartDataDaily = [daily];
chartDataWeekly = [weekly];
drawChart();
}
function drawChart(){
if(!chartCtx){return;}
var canvas = chartCtx.canvas;
chartCtx.clearRect(0,0,canvas.width,canvas.height);
var maxVal = 0;
var i;
for(i=0;imaxVal){maxVal=chartDataWeekly[i];}
}
if(maxVal===0){maxVal=1;}
var padding = 40;
var barWidth = 60;
var gap = 50;
var originX = padding;
var originY = canvas.height – padding;
var scale = (canvas.height – padding*2) / maxVal;
chartCtx.strokeStyle = "#c7d0dc";
chartCtx.lineWidth = 1;
chartCtx.beginPath();
chartCtx.moveTo(originX, originY);
chartCtx.lineTo(canvas.width – padding/2, originY);
chartCtx.stroke();
var labels = ["Maintenance"];
for(i=0;i<labels.length;i++){
var x = originX + i*(barWidth*2 + gap);
var hDaily = chartDataDaily[i]*scale;
var hWeekly = chartDataWeekly[i]*scale;
chartCtx.fillStyle = "#004a99";
chartCtx.fillRect(x, originY – hDaily, barWidth, hDaily);
chartCtx.fillStyle = "#28a745";
chartCtx.fillRect(x + barWidth + 12, originY – hWeekly, barWidth, hWeekly);
chartCtx.fillStyle = "#0d2f5a";
chartCtx.font = "13px Arial";
chartCtx.fillText(labels[i], x, originY + 18);
chartCtx.fillStyle = "#004a99";
chartCtx.fillText(Math.round(chartDataDaily[i])+" kcal", x, originY – hDaily – 6);
chartCtx.fillStyle = "#28a745";
chartCtx.fillText(Math.round(chartDataWeekly[i])+" kcal", x + barWidth + 12, originY – hWeekly – 6);
}
}