weight maintenance calorie calculator for precise daily energy planning
Use this weight maintenance calorie calculator to estimate your basal metabolic rate, activity-adjusted total daily energy expenditure, and balanced macronutrient targets to maintain weight confidently.
Weight Maintenance Calorie Calculator
Male
Female
Select sex to apply the correct Mifflin-St Jeor constant.
Valid range 10-90 years for accurate weight maintenance calorie calculator results.
Use your morning fasted weight in kilograms.
Enter height in centimeters for the weight maintenance calorie calculator.
Sedentary (little or no exercise)
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Athlete (twice daily)
Activity factor scales maintenance energy in the weight maintenance calorie calculator.
Maintenance Calories: 0 kcal/day
Basal Metabolic Rate (BMR): 0 kcal/day
Activity Multiplier: 0
Protein Target: 0 g/day
Carbohydrate & Fat Split: 0 g carbs / 0 g fat
Formula: Mifflin-St Jeor BMR adjusted by activity to find weight maintenance calorie calculator output.
Variable definitions used in the weight maintenance calorie calculator
Variable
Meaning
Unit
Typical Range
Weight
Current body mass
kg
40 – 150
Height
Stature
cm
150 – 200
Age
Current age
years
18 – 65
Activity
Movement multiplier
factor
1.2 – 1.9
Maintenance kcal Mild deficit kcal
What is weight maintenance calorie calculator?
The weight maintenance calorie calculator estimates daily energy intake needed to keep body weight stable. People who want to avoid unplanned weight gain or loss rely on the weight maintenance calorie calculator to match calorie intake to expenditure. Athletes, office professionals, and anyone adjusting routines can use the weight maintenance calorie calculator to guard against energy imbalance. A common misconception is that the weight maintenance calorie calculator only works for athletes; in reality, the weight maintenance calorie calculator helps every lifestyle. Another misconception is that the weight maintenance calorie calculator ignores age or height, yet both drive basal metabolic rate inside the weight maintenance calorie calculator. Use an internal guide like {related_keywords} to see how this weight maintenance calorie calculator fits your nutrition plan.
weight maintenance calorie calculator Formula and Mathematical Explanation
The weight maintenance calorie calculator applies the Mifflin-St Jeor equation to estimate basal metabolic rate and multiplies by activity to reach total daily energy expenditure. The weight maintenance calorie calculator formula: for males, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for females, BMR = 10×weight + 6.25×height − 5×age − 161. The weight maintenance calorie calculator then multiplies BMR by an activity factor between 1.2 and 1.9. This structure lets the weight maintenance calorie calculator adapt to training frequency, body size, and metabolism.
Step-by-step, the weight maintenance calorie calculator starts with basal needs, adds movement cost, then offers macro splits for protein, carbohydrates, and fats. See deeper reading at {related_keywords} to align the weight maintenance calorie calculator with your goals.
Variables Table
Inputs powering the weight maintenance calorie calculator
Variable
Meaning
Unit
Typical range
weight
Body mass
kg
40-150
height
Stature
cm
150-200
age
Metabolic age factor
years
18-65
activity
Movement factor
multiplier
1.2-1.9
protein
Lean mass support
g/day
1.6-2.2 g/kg
Practical Examples (Real-World Use Cases)
Example 1: Desk professional
A 32-year-old male, 75 kg, 178 cm, light activity selects 1.375. The weight maintenance calorie calculator computes BMR ≈ 1700 kcal and maintenance ≈ 2338 kcal. The weight maintenance calorie calculator shows protein near 120 g, carbs 280 g, fats 70 g. This guides grocery planning using {related_keywords} for balanced intake.
Example 2: Active runner
A 28-year-old female, 60 kg, 165 cm, moderate activity 1.55. The weight maintenance calorie calculator outputs BMR ≈ 1380 kcal and maintenance ≈ 2139 kcal. The weight maintenance calorie calculator proposes protein 96 g, carbs 260 g, fats 63 g to stabilize weight during training. Pair the weight maintenance calorie calculator with fueling resources like {related_keywords} to fine-tune race prep.
How to Use This weight maintenance calorie calculator
Enter age, weight, height, and choose biological sex so the weight maintenance calorie calculator sets the right BMR constant.
Select activity level to reflect workouts; the weight maintenance calorie calculator multiplies BMR accordingly.
Review maintenance calories, protein target, carbs, and fats the weight maintenance calorie calculator computes.
Adjust inputs to simulate schedule changes; the weight maintenance calorie calculator updates instantly.
Copy results to notes with the button; the weight maintenance calorie calculator keeps assumptions visible.
Reading results: the primary number is calories per day. Intermediate outputs from the weight maintenance calorie calculator reveal BMR, activity multiplier, and macro split. For decisions, compare the weight maintenance calorie calculator maintenance value with actual food logs. For more tactics, visit {related_keywords} and {related_keywords}.
Key Factors That Affect weight maintenance calorie calculator Results
The weight maintenance calorie calculator responds to multiple drivers. Body composition alters resting burn; leaner mass raises BMR within the weight maintenance calorie calculator. Training frequency shifts the activity multiplier the weight maintenance calorie calculator uses. Sleep and stress modify hormonal efficiency, subtly affecting outputs from the weight maintenance calorie calculator. Thermic effect of food changes with protein intake; the weight maintenance calorie calculator reflects this in macro suggestions. Environmental temperature and NEAT (non-exercise activity thermogenesis) can shift daily burn, so the weight maintenance calorie calculator should be revisited when routines change. Food labeling variance and digestive efficiency add uncertainty, making it wise to recalibrate with the weight maintenance calorie calculator weekly. Guidance on monitoring is available through {related_keywords}.
Frequently Asked Questions (FAQ)
Does the weight maintenance calorie calculator account for muscle gain?
Yes, the weight maintenance calorie calculator factors mass through weight input; as muscle increases, update weight for accurate totals.
How often should I rerun the weight maintenance calorie calculator?
Weekly updates keep the weight maintenance calorie calculator aligned with changing activity or body mass.
Can the weight maintenance calorie calculator help during travel?
Yes, adjust activity to lower movement; the weight maintenance calorie calculator will reduce maintenance calories.
Is the weight maintenance calorie calculator accurate for older adults?
It adjusts for age; ensure inputs match reality so the weight maintenance calorie calculator remains reliable.
Why is protein high in the weight maintenance calorie calculator?
Protein preserves lean mass; the weight maintenance calorie calculator sets 1.6-2.0 g/kg to maintain weight quality.
Does the weight maintenance calorie calculator show weekly totals?
The chart multiplies maintenance calories by 7 to visualize weekly trends from the weight maintenance calorie calculator.
How does hydration affect the weight maintenance calorie calculator?
Hydration influences performance indirectly; keep water consistent when using the weight maintenance calorie calculator.
What if my activity varies daily?
Use an average factor or rerun the weight maintenance calorie calculator on heavy and light days for a blended target.
Related Tools and Internal Resources
{related_keywords} — complementary tracker to pair with the weight maintenance calorie calculator.
{related_keywords} — macro planner aligned with the weight maintenance calorie calculator outputs.
{related_keywords} — hydration guide that supports the weight maintenance calorie calculator assumptions.
{related_keywords} — training load monitor to refine activity factors in the weight maintenance calorie calculator.
{related_keywords} — grocery budgeting linked to calorie targets from the weight maintenance calorie calculator.
var defaults = {gender:"male",age:30,weight:70,height:175,activity:1.375};
var chartCtx, chartData=[];
function validateInput(id,min,max){
var el=document.getElementById(id);
var val=parseFloat(el.value);
var err=document.getElementById("error-"+id);
if(el.value===""||isNaN(val)){err.textContent="Please enter a valid number.";return null;}
if(valmax){err.textContent="Value must be at most "+max+".";return null;}
err.textContent="";return val;
}
function calculateMaintenance(){
var gender=document.getElementById("gender").value;
var age=validateInput("age",10,90);
var weight=validateInput("weight",30,200);
var height=validateInput("height",120,230);
var activity=parseFloat(document.getElementById("activity").value);
document.getElementById("error-gender").textContent="";
document.getElementById("error-activity").textContent="";
if(age===null||weight===null||height===null||isNaN(activity)){updateDisplays(0,0,0,0,0);return;}
var bmr;
if(gender==="male"){bmr=10*weight+6.25*height-5*age+5;}
else{bmr=10*weight+6.25*height-5*age-161;}
var maintenance=bmr*activity;
var protein=weight*1.8;
var carbs=(maintenance*0.5)/4;
var fats=(maintenance*0.25)/9;
updateDisplays(bmr,maintenance,protein,carbs,fats,activity);
drawChart(maintenance,maintenance-250);
}
function updateDisplays(bmr,maintenance,protein,carbs,fats,activity){
var primary=document.getElementById("primaryResult");
primary.textContent="Maintenance Calories: "+Math.round(maintenance)+" kcal/day";
document.getElementById("bmrDisplay").textContent="Basal Metabolic Rate (BMR): "+Math.round(bmr)+" kcal/day";
document.getElementById("activityDisplay").textContent="Activity Multiplier: "+(activity?activity.toFixed(2):"0");
document.getElementById("proteinDisplay").textContent="Protein Target: "+Math.round(protein)+" g/day (1.8 g/kg)";
document.getElementById("carbFatDisplay").textContent="Carbohydrate & Fat Split: "+Math.round(carbs)+" g carbs / "+Math.round(fats)+" g fat";
document.getElementById("formulaExplanation").textContent="Formula: Mifflin-St Jeor BMR multiplied by activity factor to yield maintenance calories. Protein set at 1.8 g/kg; carbs 50% of kcal; fats 25% of kcal.";
}
function resetDefaults(){
document.getElementById("gender").value=defaults.gender;
document.getElementById("age").value=defaults.age;
document.getElementById("weight").value=defaults.weight;
document.getElementById("height").value=defaults.height;
document.getElementById("activity").value=defaults.activity;
calculateMaintenance();
}
function copyResults(){
var text="Maintenance Calories: "+document.getElementById("primaryResult").textContent+"\n"+
document.getElementById("bmrDisplay").textContent+"\n"+
document.getElementById("activityDisplay").textContent+"\n"+
document.getElementById("proteinDisplay").textContent+"\n"+
document.getElementById("carbFatDisplay").textContent+"\n"+
"Assumptions: Mifflin-St Jeor, activity factor, protein 1.8 g/kg.";
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function drawChart(maint,deficit){
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if(!chartCtx){chartCtx=canvas.getContext("2d");}
chartCtx.clearRect(0,0,canvas.width,canvas.height);
var width=canvas.width;
var height=canvas.height;
var days=["Mon","Tue","Wed","Thu","Fri","Sat","Sun"];
var maxVal=Math.max(maint,deficit)*1.1;
var barWidth=width/(days.length*2);
for(var i=0;i<days.length;i++){
var x=(i*2+0.6)*barWidth;
var maintHeight=(maint/maxVal)* (height-40);
var defHeight=(deficit/maxVal)*(height-40);
chartCtx.fillStyle="#004a99";
chartCtx.fillRect(x,height-maintHeight-20,barWidth,maintHeight);
chartCtx.fillStyle="#28a745";
chartCtx.fillRect(x+barWidth+6,height-defHeight-20,barWidth,defHeight);
chartCtx.fillStyle="#30455c";
chartCtx.font="12px Arial";
chartCtx.fillText(days[i],x,height-5);
}
chartCtx.fillStyle="#30455c";
chartCtx.fillText("Weekly visualization of weight maintenance calorie calculator outputs",10,12);
}
window.onload=function(){
var c=document.getElementById("tdeeChart");
c.width=c.offsetWidth;
c.height=260;
resetDefaults();
};