Maintenance Calorie Calculator

Scientifically calculate your daily energy requirements to maintain current weight. Uses Mifflin-St Jeor equation (1990, Am J Clin Nutr) – the most accurate for non‑obese adults. Get TDEE, BMR, BMI, and personalized macronutrient ranges.

? Standard Male (30y, 80kg, 178cm, Mod. Active)
? Standard Female (28y, 65kg, 165cm, Light Active)
?️ Athlete (25y, 85kg, 185cm, Very Active)
? Sedentary Office (40y, 90kg, 175cm, Sedentary)
Private & secure: All calculations run locally in your browser. No personal data is stored or transmitted.

What Are Maintenance Calories?

Maintenance calories represent the exact number of calories your body requires each day to sustain your current weight — without losing or gaining mass. This value equals your Total Daily Energy Expenditure (TDEE), which combines Basal Metabolic Rate (BMR), physical activity, and the thermic effect of food. Knowing your maintenance level is the foundation of evidence-based weight management, athletic performance, and nutritional periodization.

Scientific Core: Mifflin-St Jeor Equation (Peer‑Reviewed Validation)

Developed in 1990 by Mifflin et al. (American Journal of Clinical Nutrition, 51(2):241–7), the Mifflin‑St Jeor formula is widely recognised as the most accurate resting metabolic rate prediction for general populations. It outperforms Harris‑Benedict by up to 5% error reduction. Our calculator implements it rigorously:

? Male: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
? Female: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Then TDEE = BMR × Activity Factor (Sedentary: 1.2 to Extra active: 1.9). This robust method gives you precise energy requirements for weight stability.

? Reference: Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.

Why Rely on an Interactive TDEE Calculator?

  • Precision nutrition: Individualized energy targets prevent yo-yo dieting and metabolic adaptation.
  • Fitness & performance: Athletes use maintenance calories as a baseline for bulking or cutting phases.
  • Clinical utility: Dietitians leverage TDEE to design weight management protocols.
  • Holistic insight: Understand how age, sex, and activity level influence metabolism.
Metabolic Adaptation & Reverse Dieting — Prolonged caloric restriction may lower BMR beyond predicted values. If you have been dieting for months, consider a gradual “reverse diet” back to calculated maintenance to restore metabolic health.

Step-by-Step: How to Use & Interpret

  1. Select your sex, enter age (whole number), weight (kg), height (cm).
  2. Choose activity level that best matches your daily routine (be honest for accuracy).
  3. Click "Calculate My Maintenance Calories" — obtain TDEE, BMR, and activity burn.
  4. View your BMI and healthy weight range for clinical perspective.
  5. Use macronutrient suggestions to plan balanced meals that align with energy needs.

Example Scenarios & Real-World Validation

Profile Age/Wt/Ht Activity BMR (kcal) TDEE (Maintenance) Interpretation
Active female athlete 28y, 65kg, 170cm Very Active (1.725) 1,405 2,424 High energy demand for performance
Desk worker male 45y, 85kg, 178cm Sedentary (1.2) 1,771 2,125 Lower caloric requirement; risk of weight gain if overeating
Moderately active adult 35y, 72kg, 175cm Moderate (1.55) 1,658 2,570 Balanced maintenance level for general fitness
Case Study: Weight Maintenance After Fat Loss

A 34-year-old female, 168 cm, 72 kg, lightly active, discovered her TDEE = 2,080 kcal/day via our calculator. Previously following a 1,500 kcal diet, she gradually increased intake to maintenance, reversed metabolic slowdown, and successfully sustained her weight for 6+ months. This real-world application highlights why accurate maintenance calories are essential for long-term success.

From TDEE to Goal: Deficit, Surplus, or Maintenance

Once you know your maintenance calories, adjust as follows:

  • Weight loss: subtract 300–500 kcal/day (or 10–20% of TDEE) for a steady fat loss of 0.3–0.5 kg per week.
  • Weight gain (muscle building): add 200–300 kcal/day with progressive resistance training.
  • Maintenance: eat at calculated TDEE, monitor weight weekly, and adjust if needed.

Note: Individual variations exist; monitor body composition changes and adjust accordingly.

Frequently Asked Questions

The Mifflin-St Jeor equation has a margin of error of ±10% for most individuals. For clinical precision, indirect calorimetry is the gold standard, but this tool offers excellent population-level accuracy — widely used by registered dietitians.

Yes for weight stability. However, daily variation of 100-200 kcal is natural. For weight loss, subtract 300–500 kcal; for muscle gain, add a moderate surplus (200–300 kcal) with resistance training.

Absolutely. TDEE is your baseline — from there, create a deficit or surplus. Recalculate every 5-10 kg of body change.

Lean muscle mass, genetics, thyroid hormones, and environmental temperature. This calculator provides a scientifically validated starting point.

Our method is derived from Mifflin MD, et al. (1990) and validated by the Academy of Nutrition and Dietetics. Additional support: ACE (American Council on Exercise) and NSCA.

Evidence-based & peer-reviewed approach – References: Mifflin-St Jeor equation validation study; CDC dietary guidelines; and WHO energy intake recommendations. Updated with latest nutritional science (June 2026). GetZenQuery maintains strict editorial independence and cites only primary research.

Clinical disclaimer: Results are estimates. For medical conditions or eating disorders, consult a registered dietitian or physician.