How accurate is this Maintenance Calories Calculator?

Our calculator uses scientifically validated formulas and provides results based on peer-reviewed research. Results should be used as a general guide and not as medical advice.

Is this tool free to use?

Yes, this Maintenance Calories Calculator is completely free to use. No registration or payment required.

Can I use this calculator on mobile?

Yes, our calculator is fully responsive and works on all devices including smartphones, tablets, and desktop computers.

Maintenance Calories Calculator

Calculate exact calories needed to maintain current weight

Maintenance Calories Calculator

Calculate your Total Daily Energy Expenditure (TDEE) - the exact calories needed to maintain your current weight.

Age

Sex

Male Female

Weight (lbs)

Height (ft)

Height (in)

Body Fat % (optional, for more accurate calculation)

If known, enables the Katch-McArdle formula which is more accurate for lean individuals.

Activity Level

Sedentary ×1.2

Little to no exercise, desk job

Lightly Active ×1.375

Light exercise 1-3 days/week

Moderately Active ×1.55

Moderate exercise 3-5 days/week

Very Active ×1.725

Hard exercise 6-7 days/week

Extremely Active ×1.9

Very hard exercise + physical job or 2x training

Your Maintenance Calories (TDEE)

Estimated Daily Calorie Needs

calories per day

BMR (Basal Metabolic Rate)

Calories at complete rest

Activity Multiplier

Based on your activity level

Weekly Maintenance

Total weekly calories

Formula Comparison

Different formulas may give slightly different results. Use the average as your starting point.

Recommended Range: -

Start with the average and adjust based on actual weight changes over 2-3 weeks.

Maintenance Macro Suggestions

Protein

-g

0.8-1g per lb bodyweight

Carbs

-g

~40-50% of calories

Fat

-g

~25-35% of calories

These are balanced maintenance macros. You can adjust carb/fat ratio based on personal preference while keeping protein consistent.

Your Calorie Zones

Aggressive Cut

-750 to -1000 calories

Moderate Cut

-500 calories (~1 lb/week loss)

Maintenance

Your TDEE - no weight change

Lean Bulk

+250-300 calories

Standard Bulk

+500 calories (~1 lb/week gain)

How to Verify Your Maintenance

Track Your Intake

Eat at the calculated maintenance for 2-3 weeks while tracking accurately.

Weigh Daily, Average Weekly

Weigh yourself each morning under the same conditions. Compare weekly averages, not daily weights.

Adjust as Needed

If you're losing weight, add 100-200 calories. If gaining, subtract 100-200. Repeat until stable.

Pro Tip

Your true maintenance can vary by ±200-300 calories from any formula. Metabolic adaptation, NEAT (non-exercise activity), and hormonal factors all play a role. Use formulas as a starting point only.

Supplements for Metabolic Health

Omega-3 Fish Oil

2-3g EPA+DHA daily

Supports insulin sensitivity and metabolic health

Vitamin D3

2000-5000 IU daily

Essential for metabolic function and hormone balance

Magnesium

300-400mg daily

Supports energy metabolism and insulin function

Green Tea Extract

500mg EGCG daily

May slightly boost metabolic rate

Disclaimer

These calculations are estimates based on population-average formulas. Individual metabolism varies based on genetics, body composition, hormonal status, and other factors. Use these numbers as a starting point and adjust based on real-world results. Consult a registered dietitian or healthcare provider for personalized nutrition advice.

Maintenance Calories

Find your exact calorie balance point.