Maintenance Calorie Calculator

Category: Fitness
- March 30, 2025
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Calculate your daily maintenance calories based on your personal metrics, activity level, and goals. This calculator uses multiple formulas to provide accurate estimates.

Personal Information

Body Measurements

cm
kg

Activity Level

Goal Settings

Advanced Options

About Calorie Calculation

Calorie requirements vary based on many factors including age, gender, weight, height, body composition, and activity level. This calculator uses scientifically-validated formulas to estimate your needs.

Basal Metabolic Rate (BMR)

BMR represents the calories your body needs to perform basic life-sustaining functions at rest. Different formulas calculate BMR:

  • Mifflin-St Jeor Equation: Considered the most accurate for the general population
  • Harris-Benedict Equation: A traditional formula that's been used for decades
  • Katch-McArdle Formula: Uses lean body mass for potentially better accuracy in athletic individuals
Total Daily Energy Expenditure (TDEE)

TDEE is your BMR multiplied by an activity factor. This represents your maintenance calories - what you need to maintain your current weight.

Macronutrients

Calories come from three main macronutrients:

  • Protein: 4 calories per gram - important for muscle repair and growth
  • Carbohydrates: 4 calories per gram - your body's preferred energy source
  • Fat: 9 calories per gram - essential for hormone production and vitamin absorption
Calorie Goals

To change your weight:

  • Weight Loss: Create a calorie deficit by consuming less than your TDEE
  • Maintenance: Consume calories equal to your TDEE
  • Weight Gain: Create a calorie surplus by consuming more than your TDEE

A sustainable rate of weight change is typically 0.5-1 kg (1-2 lbs) per week.

What Is a Maintenance Calorie Calculator?

The Maintenance Calorie Calculator helps estimate how many calories your body needs each day to maintain your current weight. It factors in your age, gender, height, weight, activity level, and body composition to calculate your daily energy expenditure. This tool is especially useful for setting realistic goals for weight loss, weight gain, or maintenance.

Formulas Used

The calculator uses three well-established equations to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your selected goal (weight loss, maintenance, or weight gain) is then used to adjust the calorie recommendation.

Mifflin-St Jeor Equation:
Male: BMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
Female: BMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Harris-Benedict Equation:
Male: BMR = 66 + (13.7 × weight) + (5 × height) − (6.8 × age)
Female: BMR = 655 + (9.6 × weight) + (1.8 × height) − (4.7 × age)
Katch-McArdle Formula:
BMR = 370 + (21.6 × Lean Body Mass)
(Lean Body Mass is calculated using your body fat percentage)

Why Use This Calculator?

  • Get an accurate estimate of your daily calorie needs
  • Support your health and fitness goals with personalized data
  • Track progress toward weight loss, muscle gain, or maintenance
  • Adjust macronutrients for better diet planning

This tool works well alongside other health calculators like the BMI calculator to check your body mass index, or the body fat calculator for a better understanding of your body composition. It can also complement tools like the lean body mass calculator, ideal weight calculator, or a calories burned calculator during workouts.

How to Use the Calculator

  1. Choose your gender and enter your age.
  2. Select your preferred measurement system (metric or imperial) for height and weight.
  3. Enter your current height and weight values.
  4. Select your average daily activity level from the provided options.
  5. Pick your fitness goal: weight loss, maintenance, or weight gain.
  6. If you choose weight loss or gain, set your desired weekly rate of change.
  7. For advanced users, select a calculation formula or include your body fat percentage for more precision.
  8. Click “Calculate Calories” to view your maintenance and goal calorie needs, along with suggested macronutrient distribution.

Understanding the Results

Your result will show your estimated maintenance calories—the number of calories you need to maintain your current weight. If you’ve selected a goal, it also shows the calories you should consume daily to meet that goal safely and effectively.

The calculator also breaks down the recommended intake of protein, fats, and carbohydrates based on your goal calories. You can adjust these using the sliders to better match your dietary preferences or nutritional targets.

Frequently Asked Questions

Is this the same as a BMR calculator?
No, but it includes a BMR estimate as part of the calculation. This tool builds on BMR to determine your total daily calorie needs, factoring in your activity level and fitness goals.



How accurate is this calorie estimate?
While the formulas are scientifically validated and widely used, real-life factors like metabolism, hormones, and lifestyle can influence actual results. Use this calculator as a guide, not an absolute rule.



Can I use this instead of a BMI tool?
They serve different purposes. A BMI calculator measures your body mass index based on height and weight. This tool focuses on your daily calorie requirements. Using both gives a more complete picture of your health.



Should I adjust my calorie intake as I progress?
Yes. Recalculate your maintenance calories as your weight, activity level, or goals change. This helps you stay on track and avoid plateaus.



How does it compare with the Army Body Fat Calculator?
This tool is more general, while the Army Body Fat Calculator uses a specific formula based on military standards. If you're preparing for a military fitness test, use the Army fat percentage calculator alongside this one.

Helpful Tip

Combine this calculator with tools like the body fat percentage estimator, healthy weight calculator, or pace calculator if you're training for endurance. This gives you a rounded view of your health, fitness, and performance.