Maintain Calorie Weight Calculator
Scientifically calculate the calories needed to maintain your current weight
Age in years
Please enter a valid age (10-100).
Current body weight in kilograms
Height in centimeters
Current body weight in pounds
Feet
Inches
Sedentary (little or no exercise)
Lightly active (light exercise 1-3 days/week)
Moderately active (moderate exercise 3-5 days/week)
Very active (hard exercise 6-7 days/week)
Extra active (very hard exercise & physical job)
Select the option that best matches your weekly routine
Daily Calories to Maintain Weight
2,000
kcal / day
Basal Metabolic Rate (BMR)
1,500 kcal
Calories burned at complete rest
Weekly Maintenance
14,000 kcal
Total weekly intake limit
Activity Multiplier
1.375x
Based on your activity level
Formula Used: Mifflin-St Jeor Equation × Activity Factor. This calculates your Total Daily Energy Expenditure (TDEE) based on your metrics.
Chart displays calorie needs for Maintenance vs. Mild Weight Goals
Estimated Macro Breakdown (Maintenance)
| Macronutrient | Percentage | Grams / Day | Calories / Day |
|---|
What is a Maintain Calorie Weight Calculator?
A maintain calorie weight calculator is a specialized tool designed to estimate your Total Daily Energy Expenditure (TDEE). This figure represents the exact number of calories your body requires to perform basic physiological functions (like breathing and digestion) plus all physical activity you perform throughout the day, without gaining or losing body mass.
This tool is essential for anyone who has reached their goal weight and wants to stabilize their physique. While weight loss requires a calorie deficit and weight gain requires a surplus, the "maintenance" phase is about finding metabolic equilibrium. It is widely used by athletes in off-seasons, individuals post-diet, and health-conscious adults aiming for long-term stability.
Who Should Use This Calculator?
You should use this maintain calorie weight calculator if you:
- Have recently completed a diet and want to stop losing weight safely.
- Are looking to improve athletic performance without altering body composition.
- Want to understand your baseline metabolism before starting a new fitness phase.
Maintain Calorie Weight Calculator Formula and Explanation
The core logic behind a maintain calorie weight calculator relies on the Mifflin-St Jeor Equation, which is currently considered the most accurate standard for estimating Basal Metabolic Rate (BMR) in clinical settings. The process involves two steps:
Step 1: Calculate BMR
Your BMR is the energy your body burns at complete rest. The formulas are:
- 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: Calculate TDEE
Once BMR is known, we multiply it by an Activity Factor to find maintenance calories:
| Variable | Meaning | Multiplier Value | Description |
|---|---|---|---|
| Sedentary | Office job, little exercise | 1.2 | Desk job, mostly sitting |
| Lightly Active | Light exercise 1-3 days/wk | 1.375 | Walking, light yoga |
| Moderately Active | Moderate exercise 3-5 days/wk | 1.55 | Gym, running, cycling |
| Very Active | Hard exercise 6-7 days/wk | 1.725 | Daily intense training |
Practical Examples (Real-World Use Cases)
Example 1: The Office Worker
Profile: Sarah, 35 years old, female, works a desk job (Sedentary). She weighs 65 kg and is 165 cm tall.
- BMR Calculation: (10 × 65) + (6.25 × 165) – (5 × 35) – 161 = 1,345 kcal
- TDEE Calculation: 1,345 × 1.2 (Sedentary) = 1,614 kcal/day
Interpretation: To maintain her weight of 65 kg, Sarah should consume approximately 1,614 calories daily. Eating consistently above this number will lead to slow weight gain.
Example 2: The Active Gym Goer
Profile: Mike, 28 years old, male, lifts weights 5 times a week (Moderately Active). He weighs 85 kg and is 180 cm tall.
- BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 28) + 5 = 1,840 kcal
- TDEE Calculation: 1,840 × 1.55 (Moderate) = 2,852 kcal/day
Interpretation: Mike requires significantly more energy to maintain his muscle mass and fuel his workouts. His maintenance level is nearly double Sarah's due to size, gender, and activity.
How to Use This Maintain Calorie Weight Calculator
- Select Your Units: Choose between Metric (kg/cm) or Imperial (lbs/ft) based on your preference.
- Input Biometrics: Enter your accurate gender, age, weight, and height. Accuracy here is crucial for the BMR calculation.
- Choose Activity Level: Be honest about your activity. "Moderately Active" implies elevated heart rate exercise, not just walking around the office.
- Analyze Results: The primary number is your daily target. The chart visualizes how this compares to surplus or deficit targets.
- Monitor and Adjust: Use this number for 2 weeks. If your weight changes, adjust your intake by +/- 100 calories.
Key Factors That Affect Maintain Calorie Weight Results
While the calculator provides a scientific estimate, several real-world factors influence your actual maintenance number:
- Muscle Mass vs. Fat Mass: Muscle tissue is more metabolically active than fat. Two people of the same weight but different body fat percentages will have different maintenance needs. The calculator assumes average body composition.
- Thermic Effect of Food (TEF): Protein requires more energy to digest than fats or carbs. A high-protein diet may slightly increase your TDEE.
- Non-Exercise Activity Thermogenesis (NEAT): Fidgeting, standing, and general movement outside of exercise can account for up to 15% of daily burn and varies wildly between individuals.
- Hormonal Fluctuations: Thyroid levels, cortisol (stress), and menstrual cycles can temporarily alter metabolic rate and water retention, masking true maintenance weight.
- Age-Related Metabolic Slowing: As we age, BMR naturally decreases roughly 1-2% per decade, largely due to muscle loss. This is why the calculator subtracts calories as age increases.
- Adaptation History: If you have been on a very low-calorie diet for a long time, your metabolism may be temporarily "adapted" (slower) than predicted. This is often called metabolic adaptation.
Frequently Asked Questions (FAQ)
Q: Can I use this calculator for weight loss?
A: Yes. To lose weight, subtract 300-500 calories from the "maintenance" result provided by this maintain calorie weight calculator.
A: Yes. To lose weight, subtract 300-500 calories from the "maintenance" result provided by this maintain calorie weight calculator.
Q: How often should I recalculate my maintenance calories?
A: Recalculate every time you lose or gain 5-10 lbs (2-5 kg), or if your activity level changes significantly (e.g., starting a new job or sport).
A: Recalculate every time you lose or gain 5-10 lbs (2-5 kg), or if your activity level changes significantly (e.g., starting a new job or sport).
Q: Why is my maintenance calorie number different from my fitness tracker?
A: Fitness trackers estimate burns based on heart rate and movement, which can be prone to error. Calculators use average formulas. The truth usually lies somewhere in between; use the scale as your ultimate guide.
A: Fitness trackers estimate burns based on heart rate and movement, which can be prone to error. Calculators use average formulas. The truth usually lies somewhere in between; use the scale as your ultimate guide.
Q: Does the calculator account for pregnancy?
A: No. Pregnant or breastfeeding women have significantly higher energy requirements and should consult a medical professional.
A: No. Pregnant or breastfeeding women have significantly higher energy requirements and should consult a medical professional.
Q: What if I have a slow metabolism?
A: True metabolic damage is rare. However, if you suspect your metabolism is slower, start with the "Sedentary" activity level regardless of your exercise to establish a conservative baseline.
A: True metabolic damage is rare. However, if you suspect your metabolism is slower, start with the "Sedentary" activity level regardless of your exercise to establish a conservative baseline.
Q: Is 1,200 calories enough for maintenance?
A: Rarely. For most adults, 1,200 calories is a weight loss deficit, not maintenance. Following the calculator's result helps avoid under-eating.
A: Rarely. For most adults, 1,200 calories is a weight loss deficit, not maintenance. Following the calculator's result helps avoid under-eating.
Q: Should I eat back my exercise calories?
A: No. If you selected the correct "Activity Level" (e.g., Moderately Active), your exercise calories are already included in the total result. Adding them again would be double-counting.
A: No. If you selected the correct "Activity Level" (e.g., Moderately Active), your exercise calories are already included in the total result. Adding them again would be double-counting.
Q: How accurate is the Mifflin-St Jeor equation?
A: Studies show it is accurate to within 10% for the majority of the population, making it the preferred method for health professionals.
A: Studies show it is accurate to within 10% for the majority of the population, making it the preferred method for health professionals.
Related Tools and Internal Resources
Explore more tools to manage your health and fitness journey:
- Macronutrient Calculator – Break down your TDEE into protein, fats, and carbs.
- Body Mass Index (BMI) Tool – Check if your weight falls within a healthy range.
- Calorie Deficit Guide – Learn how to safely lower your intake for fat loss.
- BMR Calculator – Isolate your basal metabolic rate without activity factors.
- Weekly Meal Planner – Structure your nutrition around your maintenance needs.
- Weight Loss Tracker – Monitor your progress over time.