Maintenance Calories Calculator
Calculate your daily maintenance calories (TDEE) and see how different activity levels change your needs.
Maintenance calories
2,556 kcal/day
This is your TDEE — the calories you need to stay at your current weight.
Recommended macros
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How to use the Maintenance Calories Calculator
Enter your age, height, weight, sex, and activity level, then press Calculate Maintenance Calories. The result shows your TDEE — the calories you need to stay at your current weight. Use this number as your baseline for any weight goal.
What maintenance calories mean
Maintenance calories are the number of calories you burn in a typical day, combining your resting metabolism and all daily movement. It is the starting point for any weight goal: eat above it to gain, below it to lose, or right at it to stay where you are.
Maintenance calories vs BMR
BMR is what you burn at complete rest. Maintenance calories (TDEE) add movement, exercise, and digestion to give a real-world daily number. Use the BMR calculator to see your baseline, then check your activity level above to estimate your real needs.
Using maintenance calories for weight goals
- Maintain: eat equal to your TDEE.
- Lose: eat 300–500 calories below TDEE. Use the calorie deficit calculator for a tailored target.
- Gain: eat 250–500 calories above TDEE. See the weight gain calculator for timeline and macros.
Related guides
Maintenance Calories: How to Stay at Your Ideal Weight
Learn what maintenance calories are, why they shift over time, and how to keep your weight stable without constant tracking.
How Many Calories Should I Eat?
A complete guide to setting your daily calorie target based on goals, activity, and lifestyle.
Sources and further reading
These independent, authoritative sources inform the methods used on this page.
Frequently asked questions
What are maintenance calories?
Maintenance calories are the number of calories you need to eat each day to keep your current weight stable. It is the same as your Total Daily Energy Expenditure (TDEE).
How do I calculate maintenance calories?
Start with your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiply by an activity multiplier. This calculator does both steps automatically.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your maintenance calorie target — the calories you burn at rest plus all daily movement and exercise. Use the <a href='/tdee-calculator/'>TDEE calculator</a> for the full breakdown.
Can maintenance calories change over time?
Yes. As your weight, activity, or muscle mass changes, your maintenance calories shift. Recalculate every 4–6 weeks when your body changes noticeably.
What happens if I eat above maintenance?
Eating above maintenance creates a calorie surplus and leads to gradual weight gain. A small surplus (about 250 calories) supports lean muscle growth with minimal fat gain.
What happens if I eat below maintenance?
Eating below maintenance creates a calorie deficit and leads to weight loss. The <a href='/calorie-deficit-calculator/'>calorie deficit calculator</a> helps you choose a safe pace.
How accurate is the maintenance calorie calculator?
It is accurate within ±5–10% for most people. Real-world results vary by genetics, hormones, and activity accuracy, so adjust based on measured progress.
Do I need to recalculate maintenance calories?
Yes. Recalculate after every 4–5 kg (about 10 lb) of weight change, or whenever your activity level changes significantly. Use the <a href='/'>calorie calculator</a> for updated targets.