Maintenance Calories Calculator
Enter your details to see how many calories a day should keep your weight steady, and how that changes with activity.
- Nothing you type is stored
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Maintenance calories
2,220kcal/day
- BMR (Mifflin-St Jeor)
- 1,620 kcal/day
- Activity factor
- 1.375
- Per week
- 15,570 kcal
An estimate for general information, not medical advice.
Maintenance calories by activity level
| Sedentary | Light | Moderate | Active | Very active |
|---|---|---|---|---|
| 1,940 | 2,220 | 2,510 | 2,790 | 3,070 |
How to use
- Enter sex, age, height and weight.
- Choose how active you are in a normal week.
- Use the result as your daily calorie baseline.
Good to know
Maintenance calories = BMR (Mifflin-St Jeor) × activity factor (1.2 to 1.9). This is the point where calories in roughly equal calories out.
Use it as a baseline: eat about this much for 2–3 weeks while weighing yourself at the same time each morning. If your average weight still rises or falls, move your number by 100–200 kcal.
Maintenance falls as you lose weight and rises as you gain, so recalculate after every 4–5 kg change. During festivals, travel or illness, short-term changes in water weight are normal.
Questions
How do I find my real maintenance calories?
Start from this estimate, keep food and activity steady for 2–3 weeks, and adjust until your weekly average weight stays flat.
Do maintenance calories change with age?
Yes. The formula lowers BMR by 5 kcal per year of age, and muscle loss with age lowers it further.
Why do I gain weight eating my maintenance?
The estimate may be high for you, portions may be bigger than you think, or water weight may be changing. Track for a few weeks before deciding.
Should I eat the same every day?
No need. A weekly average close to maintenance works the same way.
Is my data stored?
No. Everything is calculated on your device.