Maintenance Calorie Calculator
Estimate your maintenance calories (TDEE) using evidence-based formulas. For best accuracy, include body fat % if you know it.
What are maintenance calories?
Maintenance calories are the number of calories you need per day to keep your body weight stable over time. This value is often called TDEE (Total Daily Energy Expenditure). If you consistently eat above it, you generally gain weight; if you eat below it, you generally lose weight.
How this accurate maintenance calorie calculator works
This calculator starts with your resting energy needs (BMR) and multiplies by an activity factor to estimate your daily maintenance needs.
Formula selection
- Mifflin-St Jeor (default): highly reliable for most adults.
- Katch-McArdle (when body fat % is provided): often more accurate for leaner or more muscular people because it uses lean body mass.
Why activity level matters so much
Most calorie estimate errors come from activity level, not the BMR equation. Be honest and conservative. It is better to start slightly low, then adjust using real body-weight trends over 2–3 weeks.
How to use your result correctly
- Use the maintenance number as a starting estimate, not a permanent truth.
- Track body weight 3–7 times per week, then use a weekly average.
- If weight is stable for 2–3 weeks, your estimate is close.
- If weight rises, lower calories by 100–200/day. If it falls, raise by 100–200/day.
Suggested calorie targets after maintenance
Fat loss
A mild deficit (10–20% below maintenance) is usually easier to sustain and better for preserving strength and muscle.
Muscle gain
A lean surplus (5–12% above maintenance) helps support progress while limiting excess fat gain.
Common mistakes that reduce accuracy
- Choosing an activity level that is too high.
- Ignoring weekend intake or liquid calories.
- Comparing single-day scale readings instead of weekly averages.
- Changing calories too aggressively before enough data is collected.
Final note
This tool provides a strong evidence-based estimate, but your real maintenance calories are confirmed by your long-term trend data. Use this calculator, monitor results, and adjust patiently. That is the most accurate method in practice.