Use this Maintenance Calorie Calculator to estimate your daily maintenance calories, also called your total daily energy expenditure (TDEE). It uses the Mifflin–St Jeor equation to estimate basal metabolic rate or resting metabolic rate, then applies an activity multiplier to give you a practical starting point for maintaining your current body weight.

Reviewed by: AjaxCalculators Editorial Team
Last updated: May 2, 2026
Method source: Mifflin–St Jeor BMR/RMR equation plus an activity multiplier to estimate total daily energy expenditure, with BMI calculated as weight divided by height squared
Editorial standards: AjaxCalculators Editorial Policy

What This Maintenance Calorie Calculator Calculates

This calculator estimates the number of calories you may need per day to maintain your current body weight. It can calculate:

• Basal metabolic rate (BMR): estimated calories your body uses at rest
• Maintenance calories (TDEE): estimated daily calories after activity is included
• Body mass index (BMI): a basic adult weight-status screening value
• Adult BMI category: category based on standard adult BMI ranges
• Rough fat-loss target calories: example calorie targets below maintenance
• Rough lean-gain target calories: example calorie targets above maintenance

The calculator is designed as a practical planning tool for adults who want a fast estimate of daily calorie needs. It should be used as a starting estimate, not as a personalized nutrition prescription.

What Maintenance Calories Mean

Maintenance calories are the approximate number of calories you need each day to maintain your current body weight. If your average calorie intake matches your average calorie expenditure over time, your body weight tends to remain relatively stable.

Maintenance calories are often called TDEE, or total daily energy expenditure. TDEE includes calories used for basic body functions, daily movement, exercise, digestion, and normal activity.

Your true maintenance calories can vary from a calculator estimate because real-world energy needs depend on body composition, activity pattern, sleep, health status, medications, dieting history, stress, and how accurately food intake and activity are tracked.

How the Maintenance Calorie Calculator Works

This calculator uses the Mifflin–St Jeor equation to estimate BMR/RMR, then multiplies that value by an activity factor to estimate TDEE.

Male Formula

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5

Female Formula

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

After BMR is estimated, the calculator finds maintenance calories using:

TDEE = BMR × activity factor

The activity factor adjusts the resting estimate upward to account for daily activity and exercise.

Formula Summary

Result	Formula	What It Means
Male BMR/RMR	10W + 6.25H − 5A + 5	Estimated resting calorie use for adult males
Female BMR/RMR	10W + 6.25H − 5A − 161	Estimated resting calorie use for adult females
Maintenance calories	TDEE = BMR × activity factor	Estimated daily calories to maintain weight
BMI	BMI = weight(kg) / height(m)2	Adult weight-status screening value
Fat-loss target example	TDEE − calorie deficit	Estimated calories below maintenance
Lean-gain target example	TDEE + calorie surplus	Estimated calories above maintenance

BMR, RMR, and TDEE Explained

Several calorie terms are often used together, but they do not mean exactly the same thing.

Term	Meaning	How It Is Used
BMR	Basal metabolic rate	Calories used for basic body functions under very controlled resting conditions
RMR	Resting metabolic rate	Resting calorie use under less strict conditions than BMR
TDEE	Total daily energy expenditure	Total estimated daily calories after activity is included
Maintenance calories	Approximate calories needed to maintain weight	Often estimated using TDEE

Many online calculators use the word BMR for convenience, even when the equation is technically estimating resting metabolic rate. For practical planning, the important result is usually the estimated TDEE.

Activity Multiplier Guide

Activity multipliers are broad estimates. Choose the level that best describes your average weekly routine, not only your hardest workout day.

Activity Level	Common Multiplier	Typical Description
Sedentary	1.2	Little exercise, mostly sitting, low daily movement
Lightly active	1.375	Light exercise or more regular daily movement
Moderately active	1.55	Moderate exercise several days per week
Very active	1.725	Hard exercise, active job, or frequent training
Athlete-style / extra active	1.9	Very hard training, physical job, or high-volume activity

Activity multipliers are one of the biggest sources of error in calorie estimates. If your result seems too high or too low after a few weeks of tracking, adjust based on real weight trends and professional guidance when needed.

BMI Category Summary for Adults

BMI is calculated from weight and height. It can be useful for general screening, but it does not directly measure body fat, muscle mass, body composition, or health status.

Adult BMI Range	Category	Important Note
Below 18.5	Underweight	May require medical or nutrition evaluation depending on context
18.5 to 24.9	Healthy weight	Screening category only, not a full health assessment
25.0 to 29.9	Overweight	Should be interpreted with other health factors
30.0 or higher	Obesity	Medical context and other risk factors matter

Adult BMI categories are intended for adults. Children and teens use age- and sex-specific BMI percentiles, not the same adult BMI category cutoffs.

Worked Example: Estimate Maintenance Calories

Suppose an adult enters:

• Sex: Male
• Age: 30 years
• Height: 180 cm
• Weight: 80 kg
• Activity level: Moderate, using a 1.55 multiplier

Step 1: Calculate BMR
BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5

Step 2: Simplify
BMR = 800 + 1125 − 150 + 5

Step 3: Calculate
BMR = 1780 kcal/day

Step 4: Estimate maintenance calories
TDEE = BMR × activity factor
TDEE = 1780 × 1.55

Step 5: Calculate TDEE
TDEE = 2759 kcal/day

Result: The estimated maintenance intake is about 2759 calories per day.

Worked Example: Calculate BMI

Using the same example:

• Weight: 80 kg
• Height: 180 cm = 1.80 m

Step 1: Use the BMI formula
BMI = weight(kg) / height(m)²

Step 2: Substitute the values
BMI = 80 / 1.80²

Step 3: Calculate
BMI = 80 / 3.24 = 24.7 kg/m²

Result: A BMI of 24.7 falls within the adult healthy weight category. This is only a screening result and should not be treated as a complete health assessment.

Worked Example: Rough Fat-Loss Targets

Suppose the estimated maintenance calories are 2759 kcal/day. The calculator may show rough calorie targets below maintenance for fat-loss planning.

Target Type	Example Calculation	Estimated Calories
Mild deficit	2759 − 250	2509 kcal/day
Moderate deficit	2759 − 500	2259 kcal/day
Larger deficit example	2759 − 750	2009 kcal/day

These are example planning targets only. A calorie deficit that is too aggressive may increase hunger, fatigue, nutrient gaps, training performance issues, or weight regain risk. People with medical conditions, a history of disordered eating, pregnancy, breastfeeding, or very low body weight should not use calorie targets without professional guidance.

Worked Example: Rough Lean-Gain Targets

Suppose the estimated maintenance calories are 2759 kcal/day. The calculator may show rough calorie targets above maintenance for lean-gain planning.

Target Type	Example Calculation	Estimated Calories
Small surplus	2759 + 150	2909 kcal/day
Moderate surplus	2759 + 300	3059 kcal/day
Larger surplus example	2759 + 500	3259 kcal/day

A calorie surplus can support weight gain, but it does not guarantee lean muscle gain by itself. Resistance training, protein intake, sleep, recovery, training experience, and genetics all affect body-composition changes.

How Age, Sex, Height, Weight, and Activity Affect Calories

Maintenance calories are not the same for everyone. The calculator estimate changes when body size, age, sex, or activity level changes.

Factor	Typical Effect on Estimate	Why It Matters
Higher body weight	Usually increases calorie needs	More body mass generally requires more energy to maintain
Greater height	Usually increases calorie needs	Larger body size is associated with higher energy needs
Higher age	Often lowers the equation estimate	Resting calorie needs often decrease with age
Sex selection	Changes the equation constant	The Mifflin–St Jeor equation uses different male and female constants
Higher activity level	Increases TDEE	More movement and exercise increase total daily energy use

How to Use This Maintenance Calorie Calculator

1. Select your sex as used by the calculator’s equation.
2. Enter your age in full years.
3. Enter your height and choose the correct height unit.
4. Enter your weight and choose the correct weight unit.
5. Select the activity level that best matches your average routine.
6. Click Calculate if the tool requires it.
7. Review your estimated BMR/RMR.
8. Review your estimated maintenance calories or TDEE.
9. Review BMI and any rough calorie target examples as general planning information only.

How to Interpret the Result

The result gives an estimated starting point, not a guaranteed calorie target. Use the output as a baseline for planning and adjust based on real-world response.

Result	Meaning	How to Use It
BMR/RMR	Estimated resting calorie use	Useful for understanding baseline energy needs
TDEE	Estimated total daily calories	Starting point for weight maintenance planning
BMI	Weight relative to height	General adult screening value only
Fat-loss target	Calories below estimated maintenance	Rough starting point, not medical advice
Lean-gain target	Calories above estimated maintenance	Rough starting point for weight-gain planning

If your body weight trends upward over several weeks, your real average intake may be above your maintenance level. If your body weight trends downward, your real average intake may be below your maintenance level. Short-term changes can also reflect water, sodium, carbohydrate intake, menstrual cycle changes, digestion, and training stress.

How to Adjust After Using the Calculator

A calculator gives a starting estimate. Real maintenance calories are best refined using consistent tracking over time.

Observed Trend	Possible Interpretation	General Adjustment Idea
Weight stays mostly stable	Intake may be close to maintenance	Continue monitoring if maintenance is the goal
Weight slowly decreases	Intake may be below maintenance	Increase calories if maintenance or gain is the goal
Weight slowly increases	Intake may be above maintenance	Reduce calories if maintenance or loss is the goal
Weight changes quickly	May include water, glycogen, digestion, or large calorie mismatch	Look at multi-week trends rather than one day

For most people, a multi-week average is more useful than a single daily weigh-in because body weight naturally fluctuates.

Why Maintenance Calories Are an Estimate

No online calculator can know your exact energy expenditure. The estimate may be too high or too low because many factors are not fully captured by age, height, weight, sex, and activity category.

Factor	Why It Can Change Real Calorie Needs
Muscle mass and body composition	Two people with the same weight can have different energy needs
Non-exercise activity	Steps, standing, fidgeting, and job movement can vary widely
Exercise intensity	The same activity label may represent very different workouts
Metabolic adaptation	Past dieting or weight change can influence expenditure
Health and medication	Some medical conditions or medications can affect appetite, weight, or metabolism
Tracking accuracy	Food labels, portions, and activity trackers can be imprecise

Maintenance Calories vs Weight-Loss Calories

Maintenance calories aim to keep weight stable. Weight-loss calories are below maintenance. Weight-gain calories are above maintenance.

Goal	Calorie Relationship	Expected Direction Over Time
Maintain weight	Calories near TDEE	Weight stays relatively stable
Lose weight	Calories below TDEE	Weight tends to decrease over time
Gain weight	Calories above TDEE	Weight tends to increase over time

The exact rate of change depends on consistency, water shifts, training, body composition, food intake accuracy, and individual physiology.

Who Should Be Careful With Calorie Targets?

Some people should not rely on calculator-generated calorie targets without professional support.

• Children and teenagers
• Pregnant or breastfeeding people
• People with a current or past eating disorder
• People with diabetes or blood-sugar management needs
• People with kidney, liver, thyroid, heart, or gastrointestinal conditions
• People taking medications that affect appetite, weight, fluid balance, or metabolism
• People with unexplained weight loss or rapid weight gain
• Competitive athletes with high training demands
• Anyone advised by a clinician to follow a specific nutrition plan

In these cases, a doctor, registered dietitian, or qualified healthcare professional can help interpret calorie needs safely.

When This Calculator Is Useful

This calculator is useful when you need a general adult calorie estimate and understand that the output is only a starting point.

• Estimating daily maintenance calories
• Understanding the difference between BMR and TDEE
• Planning a starting point before cutting or bulking
• Comparing how activity level changes calorie needs
• Checking how age, height, weight, and sex affect equation estimates
• Getting a basic adult BMI screening value
• Preparing questions for a doctor, dietitian, trainer, or coach

When You May Need More Than This Calculator

A simple calculator may not be enough when health, performance, or medical risk is involved.

Use a more individualized method when working with:

• medical weight-loss plans
• eating disorder recovery
• pregnancy or breastfeeding nutrition
• diabetes or blood-sugar management
• kidney disease, heart disease, thyroid disease, or chronic illness
• sports performance nutrition
• bodybuilding contest preparation
• very low calorie intake
• rapid weight change
• clinical nutrition or prescribed diets

Common Mistakes to Avoid

• Choosing an activity level that is too high: this can overestimate maintenance calories.
• Using one day of weight change as proof: water and food volume can change scale weight quickly.
• Treating BMI as a full health score: BMI is a screening tool, not a complete assessment.
• Using adult BMI categories for children: children and teens need age- and sex-specific BMI percentiles.
• Ignoring medical context: health conditions and medications can affect calorie needs.
• Cutting calories too aggressively: extreme restriction can increase health and adherence risks.
• Assuming calorie calculators are exact: equations estimate averages and can differ from real needs.
• Forgetting protein, fiber, micronutrients, and food quality: total calories are important, but diet quality also matters.
• Not adjusting based on trends: real maintenance may need refinement after tracking progress.

Important Assumptions and Limitations

• This calculator estimates calorie needs using the Mifflin–St Jeor equation.
• It applies a broad activity multiplier to estimate TDEE.
• The result is an estimate, not a measured metabolic rate.
• Activity multipliers may not match your real daily energy expenditure.
• BMI is an adult screening measure and does not directly measure body fat or health.
• The calculator is intended for adults, not children or teens.
• It does not diagnose obesity, malnutrition, metabolic disease, or eating disorders.
• It does not account for pregnancy, breastfeeding, chronic illness, medications, athletic periodization, or clinical nutrition needs.
• Fat-loss and lean-gain calorie targets are rough planning examples only.
• The calculator does not replace individualized guidance from a doctor, registered dietitian, or qualified healthcare professional.

Practical Uses of a Maintenance Calorie Calculator

• Estimate daily calories for weight maintenance
• Get a starting point before a fat-loss phase
• Get a starting point before a lean-gain phase
• Compare BMR with TDEE
• Understand how activity level affects calorie needs
• Check adult BMI category for general context
• Plan calorie tracking more realistically
• Discuss nutrition goals with a clinician, dietitian, trainer, or coach

References

1. Endotext / NCBI Bookshelf: Mifflin–St Jeor Equation and Activity Factors
2. CDC: Adult BMI Categories
3. CDC: Adult BMI Calculator
4. National Institute on Aging: Maintaining a Healthy Weight
5. NHLBI: Overweight and Obesity — Causes and Risk Factors

Related Calculators

• Calorie Calculator
• Calorie Deficit Calculator
• Weight Gain Calculator
• Harris-Benedict Calculator
• BMR Calculator (Mifflin–St Jeor)
• BMI Calculator

Frequently Asked Questions

What are maintenance calories?

Maintenance calories are the estimated number of calories you need each day to keep your current body weight relatively stable over time.

What does TDEE mean?

TDEE means total daily energy expenditure. It estimates your total daily calorie use after rest, daily movement, exercise, and activity are included.

What formula does this calculator use?

This calculator uses the Mifflin–St Jeor equation to estimate BMR/RMR, then multiplies that estimate by an activity factor to estimate TDEE.

Is BMR the same as TDEE?

No. BMR is estimated resting calorie use. TDEE is estimated total daily calorie use after activity is included.

How accurate is a maintenance calorie calculator?

It gives a starting estimate, not an exact measurement. Real calorie needs can differ because of activity, body composition, health, medications, tracking accuracy, and individual metabolism.

Which activity level should I choose?

Choose the activity level that best describes your average weekly routine. Do not choose based only on your hardest workout day.

Why did my result change so much when I changed activity level?

Activity multipliers directly increase the BMR/RMR estimate to calculate TDEE. A higher activity multiplier produces a higher maintenance calorie estimate.

Can I use this calculator for weight loss?

You can use it as a starting point for planning, but fat-loss targets are rough estimates only. Medical conditions, eating disorder history, pregnancy, breastfeeding, and other health factors require professional guidance.

Can I use this calculator for muscle gain?

You can use it to estimate a starting calorie surplus, but lean gain also depends on resistance training, protein intake, sleep, recovery, training experience, and individual response.

Is BMI included as a health diagnosis?

No. BMI is a screening measure for adults. It does not directly measure body fat, muscle mass, fitness, or overall health.

Can children or teens use this calculator?

This calculator is intended for adults. Children and teens have growth-related nutrition needs and use age- and sex-specific BMI percentiles, so they should use appropriate pediatric guidance.

Should I follow the calculator result exactly?

No. Treat the result as a starting estimate. Monitor multi-week trends, consider diet quality and health context, and seek professional guidance when needed.

Disclaimer: This Maintenance Calorie Calculator provides educational estimates of daily calorie needs using the Mifflin–St Jeor equation for BMR/RMR and an activity multiplier to estimate total daily energy expenditure (TDEE). Results depend on the age, sex, height, weight, activity level, unit selections, and formula assumptions entered. Activity levels are broad estimates and may not capture your real daily movement, job demands, exercise intensity, muscle mass, metabolic adaptation, medication effects, illness, pregnancy, breastfeeding, or recovery needs. BMI is included only as an adult screening measure and is not a direct measure of body fat, fitness, or health. Fat-loss and lean-gain calorie targets are rough planning examples, not personalized prescriptions. This calculator is intended for adults and general planning only. It should not replace advice from a doctor, registered dietitian, or qualified healthcare professional, especially for users under 18, pregnancy, breastfeeding, eating disorders, diabetes, kidney disease, thyroid disease, chronic illness, medication-managed conditions, athletic performance nutrition, or medically supervised weight change.