Maintenance Calorie Calculator

Calculate your exact maintenance calories β€” the calorie intake that maintains your current weight with zero change.

βš–οΈ Maintenance Calories

Your Maintenance Calories

Daily Maintenance2,507 kcal/day
BMR1,618 kcal/day
Per Meal (3 meals)836 kcal
Per Meal (5 meals)501 kcal

πŸ’‘ What Are Maintenance Calories?

Maintenance calories = Total Daily Energy Expenditure (TDEE) = BMR Γ— activity multiplier. This is the number of calories where you neither gain nor lose weight. It's your caloric equilibrium point.

Knowing your maintenance calories is essential for any diet strategy: eat below for weight loss, eat above for weight gain. Even a consistent 200-300 calorie change from maintenance produces significant results over months.

70 kg male, 170 cm, 30 years, moderate activity: BMR = 1,596, Maintenance = 2,474 kcal/day. That's 824 kcal per meal (3 meals).

Maintenance Calorie Calculator FAQ

πŸ”— Related Calculators

TDEE CalculatorCalculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. See BMR and calories burned at each activity level.Calorie CalculatorCalculate how many calories you need per day to maintain, lose, or gain weight based on age, gender, height, weight, and activity level.BMR CalculatorCalculate your Basal Metabolic Rate (BMR) β€” the calories your body burns at rest. Uses Mifflin-St Jeor and Harris-Benedict equations.Macro CalculatorCalculate your daily macronutrient targets β€” protein, carbs, and fat in grams. Based on your TDEE and fitness goal.