What this calculator does
Maintenance calories is the daily intake that keeps weight roughly stable over time, neither gaining nor losing. This calculator works out that figure directly, along with the surrounding range it actually sits within, rather than presenting it as a single number to hit exactly every day.
The maths behind maintenance calories is the same as TDEE, total daily energy expenditure. This page frames it specifically around maintenance, since that is usually the more direct question: not "what does my body use in total" but "what do I need to eat to stay the same weight."
The formula
BMR (basal metabolic rate) comes from the Mifflin-St Jeor equation, using weight, height, age and sex. Maintenance calories multiplies BMR by an activity factor covering five levels, from sedentary to very active. A ±100 kcal band is shown around the headline figure as a realistic day-to-day range, since maintenance is not enforced to the exact calorie by the body.
| Term | Meaning |
|---|---|
| BMR | Basal metabolic rate: calories burned at complete rest. |
| Maintenance calories | The average daily intake, including activity, that keeps weight stable over time. |
| Activity factor | A multiplier from 1.2 (sedentary) to 1.9 (very active) applied to BMR. |
The inputs explained
| Field | What to enter |
|---|---|
| Weight (kg) | Current body weight. |
| Height (cm) | Height without shoes. |
| Age (years) | Age in whole years. |
| Sex | Biological sex, since the BMR formula differs between men and women. |
| Activity level | Activity level, from sedentary through to very active. Pick the level that reflects a typical week, not an unusually active or unusually quiet one. |
When to use it
Setting a baseline before a cut or a bulk
Maintenance calories is the reference point every calorie deficit or surplus is measured against; without it, "eating a bit less" has no fixed target to be less than.
Explaining a plateau
Weight holding steady at a given intake is exactly what maintenance calories predicts should happen once intake and expenditure roughly match; it is not a sign anything has gone wrong.
Recalculating after a weight change
Maintenance calories moves as body weight moves, since BMR scales with weight; recalculating periodically keeps the figure from drifting out of date.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How maintenance calories changes across activity levels
The same person at each of the five standard activity levels.
| Activity level | Maintenance calories | Typical day-to-day range |
|---|---|---|
| Sedentary | 2,039 kcal/day | 1,939 – 2,139 kcal/day |
| Light | 2,336 kcal/day | 2,236 – 2,436 kcal/day |
| Moderate | 2,633 kcal/day | 2,533 – 2,733 kcal/day |
| Active | 2,930 kcal/day | 2,830 – 3,030 kcal/day |
| Very active | 3,228 kcal/day | 3,128 – 3,328 kcal/day |
How maintenance calories changes with body weight
A range of body weights at the same height, age and activity level.
| Weight | Maintenance calories | BMR (calories at rest) |
|---|---|---|
| 60 kg | 2,401 kcal/day | 1,549 kcal/day |
| 70 kg | 2,556 kcal/day | 1,649 kcal/day |
| 80 kg | 2,711 kcal/day | 1,749 kcal/day |
| 90 kg | 2,866 kcal/day | 1,849 kcal/day |
| 100 kg | 3,021 kcal/day | 1,949 kcal/day |
Questions
How do I calculate my maintenance calories?
Work out BMR from weight, height, age and sex using the Mifflin-St Jeor equation, then multiply by an activity factor reflecting a typical week. That product is the maintenance calorie estimate.
What is my maintenance calories if I want to lose weight?
Maintenance calories is the starting point, not the target: a calorie deficit is maintenance minus some amount, not a separate calculation. See the calorie deficit calculator for turning a target weekly loss into a daily calorie number below maintenance.
Why does maintenance calories show a range instead of one number?
The exact number depends on assumptions (activity level, individual metabolic variation) that cannot be pinned down precisely from a formula. A ±100 kcal band around the estimate reflects that realistically, without implying false precision.
Does maintenance calories change over time?
Yes. It moves with body weight, age and activity level, so a figure calculated a year ago, especially after a meaningful weight change, is worth recalculating rather than treating as fixed indefinitely.
For the same calculation framed around total daily energy use rather than weight stability specifically, see the TDEE calculator. To turn maintenance calories into a target for weight loss, use the calorie deficit calculator.