Estimate Calories to Maintain Your Weight
Enter your age, body measurements, sex used by the equation, and activity level to estimate daily maintenance calories.
Your selected activity multiplier: —
What are maintenance calories?
Maintenance calories are the approximate number of calories needed to keep body weight stable. The estimate combines resting energy needs with a general activity multiplier. It is also called total daily energy expenditure, or TDEE.
This calculator uses the Mifflin–St Jeor equation to estimate basal metabolic rate. Your result is a starting point, not an exact prescription, because daily movement, training, body composition, food intake, sleep, and individual physiology all affect energy needs.
Mifflin–St Jeor equations
Male: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Female: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Activity levels used
| Activity level | Multiplier | General guide |
|---|---|---|
| Sedentary | 1.20 | Mostly seated, little structured exercise |
| Lightly active | 1.375 | Light exercise about 1–3 days each week |
| Moderately active | 1.55 | Moderate exercise about 3–5 days each week |
| Very active | 1.725 | Hard exercise on most days |
| Extra active | 1.90 | Very hard training or a physically demanding job |
If your activity varies greatly from week to week, use the level that best represents your usual routine, then compare the estimate with your real weight trend.
How to use your result
- Start near the estimated calorie value or within the displayed practical range.
- Track food intake and body weight consistently for two to four weeks.
- Look at the average trend rather than individual daily measurements.
- If weight consistently rises or falls, make a small adjustment and reassess.
For a dynamic model that accounts for changes in body weight and activity, use the NIDDK Body Weight Planner.
Frequently asked questions
Is maintenance calorie intake the same every day?
No. Energy use changes with movement, exercise, work, sleep, and other factors. The result represents an estimated daily average.
Why is my real maintenance different?
Activity categories are broad, and prediction equations cannot measure your metabolism directly. Your multi-week weight trend is useful for refining the estimate.
Does this include exercise calories?
Yes. The activity multiplier is intended to represent typical activity and exercise. Adding all exercise calories again may double-count them.
Can I use this to gain or lose weight?
Your estimated maintenance is a baseline. A separate calorie deficit or surplus can be applied, but health conditions and individual nutritional needs should be discussed with a qualified professional.