FitCalc

Maintenance Calories Calculator

The calories that keep your weight stable, from your BMR and activity level.

Quick answer: Maintenance calories equal your TDEE. Eating at that level keeps weight stable; it is also the reference point from which a deficit or surplus is set. Most adults land between 1,800 and 3,000 kcal depending on size and activity.

cm
kg
years
Maintenance calories
2,587 kcal
Activity
Moderately active
BMR (at rest)1,669 kcal/day
Maintenance / TDEE2,587 kcal/day
Mild weight loss (−0.25 kg/wk)2,312 kcal
Weight loss (−0.5 kg/wk)2,037 kcal
Extreme loss (−1 kg/wk)1,487 kcal
Weight gain (+0.5 kg/wk)3,137 kcal

Deficit and surplus figures are relative to the maintenance number above.

BMR is what your body burns at complete rest; TDEE adds daily activity and exercise. These are estimates based on population formulas and can be 10–15% off for any individual — track your weight over 2–3 weeks and adjust intake from the real trend. Not medical advice.

Core facts
EqualsYour TDEE
Typical range1,800 – 3,000 kcal
UseWeight-stable eating
AdjustEvery 4–6 kg of change

What is Maintenance Calories Calculator?

Maintenance calories are the daily intake at which your weight stays the same. Physiologically they equal your total daily energy expenditure. They matter because every goal is defined relative to them: weight loss is maintenance minus a deficit, muscle gain is maintenance plus a surplus, and a diet break means eating at maintenance for a stretch so hormonal and psychological fatigue can recover. This calculator estimates maintenance from your BMR and activity level. It is also a useful reality check — if the number looks much higher than what you actually eat, your activity level is probably set too high.

Common Uses for Maintenance Calories Calculator

  • Establish the calorie level that keeps your weight stable
  • Set a reference point before starting a cut or bulk
  • Plan a maintenance break during a long diet
  • Sanity-check a food log against expected intake

Frequently Asked Questions

How do I find my true maintenance calories?
Eat a consistent amount for 2–3 weeks and track your weight. If it is stable, that intake is your maintenance. The calculator gives a starting estimate to try.
Do maintenance calories change?
Yes. They drop as you lose weight and with age, and rise with more activity or muscle. Recalculate periodically rather than assuming the first number lasts.
Is a maintenance break useful?
For many people, yes. A week or two at maintenance during a long diet can reduce fatigue, restore some hormonal markers and improve adherence, with little effect on overall progress.

More Calorie & Energy Calculators

Calorie Calculator
Daily calories to maintain, lose or gain weight, based on your BMR and activity level.
BMR Calculator
Basal metabolic rate — the calories your body burns at complete rest.
TDEE Calculator
Total daily energy expenditure — all the calories you burn in a day, rest and activity included.
Calorie Deficit Calculator
The daily calorie intake that produces your chosen rate of weight loss.
Calories Burned Calculator
Calories burned in an activity from its MET value, your weight and the duration.
Mifflin-St Jeor Calculator
BMR with the Mifflin-St Jeor equation, the most accurate general-purpose formula.
Harris-Benedict Calculator
BMR with the revised Harris-Benedict equation, the long-standing clinical standard.
Katch-McArdle Calculator
BMR from lean body mass, the best fit when you know your body fat percentage.

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