Maintenance Calorie Calculator

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Maintenance Calorie Calculator
MaleFemale
Sedentary (office job, little 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)
Daily Maintenance Calories:
0 Calories/day
function calculateCalorie(){var gender=document.getElementById('gender').value;var age=parseFloat(document.getElementById('age').value);var weightLbs=parseFloat(document.getElementById('weight').value);var heightIn=parseFloat(document.getElementById('height').value);var activity=parseFloat(document.getElementById('activity').value);var showSteps=document.getElementById('steps').checked;if(isNaN(age)||isNaN(weightLbs)||isNaN(heightIn)){alert('Please enter valid numeric values for age, weight, and height.');return;}var weightKg=weightLbs*0.453592;var heightCm=heightIn*2.54;var bmr=0;if(gender==='male'){bmr=(10*weightKg)+(6.25*heightCm)-(5*age)+5;}else{bmr=(10*weightKg)+(6.25*heightCm)-(5*age)-161;}var tdee=bmr*activity;document.getElementById('resultValue').innerHTML=Math.round(tdee).toLocaleString();if(showSteps){document.getElementById('bmrValue').innerHTML='Your estimated Basal Metabolic Rate (BMR) is '+Math.round(bmr).toLocaleString()+' calories.';}else{document.getElementById('bmrValue').innerHTML=";}document.getElementById('answer').style.display='block';}

Using the Maintenance Calorie Calculator

The maintenance calorie calculator is a precise tool designed to estimate the number of calories your body needs daily to maintain your current weight. Whether you are planning a weight loss journey, looking to build muscle, or simply wanting to stabilize your current physique, knowing your maintenance calories (also known as Total Daily Energy Expenditure or TDEE) is the fundamental first step.

To use this calculator, simply input your physical statistics and daily activity level. The tool uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for modern populations, to determine your results.

Gender and Age
Metabolic rates vary by biological sex and age. As we age, muscle mass often decreases, which can lower our metabolic rate.
Weight and Height
Larger bodies require more energy to function. These measurements help calculate your Basal Metabolic Rate (BMR).
Activity Level
This is a multiplier applied to your BMR. It accounts for everything from walking around your house to intense athletic training.

How Maintenance Calories Are Calculated

The maintenance calorie calculator follows a two-step mathematical process. First, it calculates your BMR—the calories you would burn if you stayed in bed all day. Second, it applies an activity multiplier to account for your lifestyle.

TDEE = BMR × Activity Factor

The BMR formula used (Mifflin-St Jeor) is as follows:

  • Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
  • Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Calculation Example

Example Scenario: A 35-year-old male, weighing 200 lbs, standing 6 feet tall (72 inches), with a "Moderately Active" lifestyle.

Step-by-step solution:

  1. Convert Units: Weight = 90.72 kg | Height = 182.88 cm
  2. Calculate BMR: (10 × 90.72) + (6.25 × 182.88) – (5 × 35) + 5 = 1,880.2 calories.
  3. Apply Activity Factor: 1,880.2 × 1.55 (Moderate Activity)
  4. Final Result: 2,914 calories per day.

Common Questions

How accurate is this calculator?

While the maintenance calorie calculator provides a highly scientific estimate, it cannot account for individual variations in muscle mass or hormonal health. It serves as a perfect starting point, but you should monitor your weight for 2-3 weeks and adjust your intake if your weight changes.

What if I want to lose weight?

To lose weight, you typically need to create a "calorie deficit" by consuming fewer calories than your maintenance level. A common recommendation is a reduction of 500 calories per day to lose approximately one pound per week.

Should I recalculate as I lose weight?

Yes. As your body mass decreases, your body requires less energy to function. It is recommended to use the maintenance calorie calculator every 5-10 pounds lost to ensure your calorie targets remain accurate.

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