Maintenance Calories Calculator

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Maintenance Calories Calculator
MaleFemale
Sedentary (Office job, little exercise)Lightly Active (1-3 days/week)Moderately Active (3-5 days/week)Very Active (6-7 days/week)Extra Active (Physical job + training)
Daily Maintenance Results:
0 Calories/Day
function calculateTDEE(){var gender=document.getElementById('gender').value;var weight=parseFloat(document.getElementById('weight').value);var height=parseFloat(document.getElementById('height').value);var age=parseFloat(document.getElementById('age').value);var activity=parseFloat(document.getElementById('activity').value);var showSteps=document.getElementById('steps').checked;if(isNaN(weight)||isNaN(height)||isNaN(age)){alert('Please enter valid numerical values for weight, height, and age.');return;}var bmr=0;if(gender==='male'){bmr=(10*weight)+(6.25*height)-(5*age)+5;}else{bmr=(10*weight)+(6.25*height)-(5*age)-161;}var tdee=bmr*activity;document.getElementById('resultValue').innerHTML=Math.round(tdee).toLocaleString()+' Calories / Day';if(showSteps){var stepText='Calculation Steps:
1. BMR (Mifflin-St Jeor): '+Math.round(bmr)+' kcal
2. Activity Multiplier: x'+activity+'
3. Final TDEE: '+Math.round(bmr)+' * '+activity+' = '+Math.round(tdee)+' calories.';document.getElementById('stepsOutput').innerHTML=stepText;document.getElementById('stepsOutput').style.display='block';}else{document.getElementById('stepsOutput').style.display='none';}}

How to Use the Maintenance Calories Calculator

The maintenance calories calculator is a precise tool designed to help you determine exactly how many calories your body needs to maintain its current weight. This figure is commonly known as your Total Daily Energy Expenditure (TDEE). By entering a few simple physical parameters, you can establish a baseline for your nutrition strategy, whether you want to stay the same weight, lose fat, or gain muscle.

To get the most accurate result, follow these input guidelines:

Biological Sex
Select Male or Female. This accounts for metabolic differences in muscle mass and hormonal profiles that affect energy burn.
Current Weight & Height
Enter your weight in kilograms and height in centimeters. For accuracy, weigh yourself in the morning before eating.
Activity Level
Be honest about your movement. Most people overestimate their activity. Choose "Sedentary" if you work a desk job and do not perform structured exercise.

How It Works: The Mifflin-St Jeor Equation

Our maintenance calories calculator utilizes the Mifflin-St Jeor equation, which is currently considered the industry standard for estimating Basal Metabolic Rate (BMR). The BMR represents the number of calories your body burns at rest to maintain vital functions like breathing and circulation.

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

Once the BMR is calculated, we apply the Physical Activity Level (PAL) multiplier:

  • 1.2: Sedentary (little or no exercise)
  • 1.375: Lightly active (light exercise 1-3 days/week)
  • 1.55: Moderately active (moderate exercise 3-5 days/week)
  • 1.725: Very active (hard exercise 6-7 days/week)
  • 1.9: Extra active (very hard exercise, training, or physical job)

Maintenance Calories Calculation Example

Example Scenario: Let's calculate the maintenance calories for a 30-year-old male, weighing 80kg, standing 180cm tall, who works out 4 days a week (Moderately Active).

Step-by-step solution:

  1. BMR Calculation: (10 × 80) + (6.25 × 180) – (5 × 30) + 5
  2. Simplify BMR: 800 + 1125 – 150 + 5 = 1,780 calories.
  3. Apply Activity Multiplier: 1,780 × 1.55 (Moderately Active)
  4. Final Result: 2,759 calories per day.

To maintain 80kg, this individual should aim to consume approximately 2,759 calories daily.

Common Questions

How accurate is this calculator?

While the maintenance calories calculator is based on scientifically validated formulas, it provides an estimate. Individual factors like muscle mass (body composition), thyroid function, and genetics can influence actual metabolic rate. It is best used as a starting point, followed by 2-3 weeks of tracking your weight and intake to fine-tune your specific needs.

Should I change my calories as I lose weight?

Yes. As your body weight decreases, your BMR also decreases because there is less mass to support. To maintain weight loss or keep maintaining a new lower weight, you must periodically recalculate your maintenance calories using this tool.

Does exercise intensity matter?

Absolutely. A "Moderately Active" person performing heavy weightlifting will burn more than someone doing light walking for the same duration. If you find you are losing weight while eating at "maintenance," increase your activity level setting in the calculator or add 100-200 calories to your daily target.

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