The most accurate way to determine your daily energy needs is to use a reliable calculator that accounts for your age, size, gender, and activity level. Our tool uses the widely accepted Mifflin-St Jeor equation to provide your Total Daily Energy Expenditure (TDEE), which represents your true maintenance calorie goal.
Maintenance Calorie Calculator
Estimated Maintenance Calories
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kcal/day
Calculation details will appear here after a successful result.
Maintenance Calorie Formula (Mifflin-St Jeor)
This calculator utilizes the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an Activity Multiplier (AM) to determine your Total Daily Energy Expenditure (TDEE)—your maintenance calorie target.
BMR (Men) = (10 * W) + (6.25 * H) – (5 * A) + 5
BMR (Women) = (10 * W) + (6.25 * H) – (5 * A) – 161
Maintenance Calories (TDEE) = BMR * AM
Where W = weight in kg, H = height in cm, A = age in years, and AM = Activity Multiplier.
Formula Sources: NCBI (Mifflin-St Jeor Validation), CDC (Maintenance Definition)
Variables Explained
- Gender: Used to select the correct BMR formula (Men’s formula adds 5, Women’s subtracts 161).
- Age: Metabolic rate naturally decreases with age, making this a critical input.
- Weight (W): Your current weight. Higher mass requires more energy for daily function. Must be in kilograms (kg) for the formula.
- Height (H): Along with weight, height contributes significantly to the body’s surface area, affecting BMR. Must be in centimeters (cm).
- Activity Level (AM): The multiplier that accounts for all physical activity beyond basic bodily function, converting BMR (at rest) to TDEE (maintenance).
Related Fitness Calculators
Explore other essential tools for your health journey:
- BMR Calculator (Basal Metabolic Rate)
- Target Heart Rate Calculator
- Body Fat Percentage Calculator
- Macro Split Calculator
What is Maintenance Calorie Intake?
Maintenance calorie intake refers to the precise number of calories your body needs daily to maintain its current weight. It represents a state of caloric equilibrium, where energy consumed equals energy expended. This value is also known as your Total Daily Energy Expenditure (TDEE).
Your body expends energy in three main ways: Basal Metabolic Rate (BMR) for essential functions (breathing, circulation), the Thermic Effect of Food (TEF) for digestion, and Activity Energy Expenditure (AEE) for all movement, including exercise. Maintenance calories are the sum of all these factors.
Knowing your maintenance calories is the starting point for any weight goal. To lose weight, you consume fewer calories than your maintenance level (a deficit). To gain weight, you consume more (a surplus). Consistency in tracking this number is key to successful long-term results.
How to Calculate Maintenance Calories (Example)
Let’s calculate the maintenance calories for a 35-year-old male, 80 kg, 180 cm, who is Moderately Active (AM=1.55).
- Determine BMR (Basal Metabolic Rate): Use the Men’s Mifflin-St Jeor formula: BMR = (10 * 80) + (6.25 * 180) – (5 * 35) + 5 BMR = 800 + 1125 – 175 + 5 = 1755 kcal.
- Determine Activity Multiplier (AM): The user is Moderately Active, so AM = 1.55.
- Calculate TDEE (Maintenance Calories): Multiply the BMR by the AM: TDEE = 1755 kcal * 1.55 = 2720.25 kcal.
- Result: The estimated maintenance calorie intake is 2,720 calories per day.
Frequently Asked Questions (FAQ)
Is the Mifflin-St Jeor formula more accurate than Harris-Benedict?
Most studies suggest the Mifflin-St Jeor equation is generally more accurate for estimating BMR in modern populations, often varying by less than 10% from measured metabolic rates. We use it for this calculator to provide the best estimate.
How long should I eat at maintenance calories?
It’s generally advisable to eat at maintenance calories for at least 1-2 weeks after a period of aggressive dieting (a “diet break”) or before starting a new phase (e.g., muscle gain) to allow your metabolism and hormones to normalize.
Why did my maintenance calories calculated on Reddit differ from this calculator?
Differences often come down to three factors: 1) Which BMR formula was used (Harris-Benedict is common on older sites/threads), 2) The specific Activity Multiplier chosen, or 3) Whether the calculation used imperial or metric units and if conversion was handled correctly.
What is the best way to confirm my true maintenance calories?
The most accurate method is empirical testing: track your calorie intake religiously for 2-3 weeks while keeping your weight and activity level stable. If your weight remains the same, your average daily intake is your true maintenance level.