Calculator Inputs
Formula Used
Mifflin St Jeor Female: BMR = 10W + 6.25H - 5A - 161.
Revised Harris Benedict Female: BMR = 447.593 + 9.247W + 3.098H - 4.330A.
Katch McArdle: BMR = 370 + 21.6 × lean body mass.
W means weight in kilograms. H means height in centimeters. A means age in years.
Maintenance calories = BMR × activity factor + daily calorie adjustment.
Goal calories = maintenance calories × selected goal percentage.
Protein calories use 4 calories per gram. Fat uses 9 calories per gram. Carbohydrates use 4 calories per gram.
How to Use This Calculator
- Select metric or imperial units.
- Enter age, weight, and height.
- Select a BMR formula. Use Katch McArdle only when body fat is known.
- Choose the closest activity level.
- Add a daily adjustment only when you have a known extra need.
- Select your goal and macro settings.
- Press the calculate button.
- Download the CSV or PDF report for later planning.
Example Data Table
| Age | Weight | Height | Activity | Formula | Estimated Maintenance |
|---|---|---|---|---|---|
| 28 | 58 kg | 162 cm | Light | Mifflin St Jeor | 1,850 kcal/day |
| 35 | 68 kg | 168 cm | Moderate | Mifflin St Jeor | 2,180 kcal/day |
| 42 | 74 kg | 170 cm | Very active | Harris Benedict | 2,590 kcal/day |
Understanding Maintenance Calories for Women
Maintenance Calories for Women
Maintenance calories are the daily calories a woman may need to keep her current weight. The number is not fixed. It changes with age, height, weight, activity, training load, and body composition. This calculator gives a structured estimate. It helps compare common formulas and simple nutrition targets.
Why Female Estimates Need Care
Female calorie needs can shift across life stages. They also change during strength training, endurance training, desk work, and recovery periods. A small person with low activity may need far fewer calories than a taller active person. That is why a detailed input form is useful. It gives a clearer starting point than a simple chart.
The Role of BMR
Basal metabolic rate is the energy used at rest. It supports breathing, circulation, temperature control, cell repair, and normal organ function. The calculator first estimates BMR. Then it multiplies BMR by an activity factor. Extra daily adjustment can be added for known training or lifestyle needs.
Using the Result
The maintenance value is best treated as a starting estimate. Real intake should be checked against body weight trends. Track food intake and body weight for two to four weeks. If weight rises, actual maintenance may be lower. If weight drops, actual maintenance may be higher. Averages matter more than one day.
Building Better Targets
Protein, fat, and carbohydrate targets help turn a calorie number into a usable plan. Protein supports lean tissue. Fat supports normal body functions. Carbohydrates fill the remaining energy budget. These targets are estimates, not strict medical rules.
Practical Notes
Sleep, stress, menstrual cycle changes, sodium, digestion, and hydration can change scale weight. They do not always mean fat gain or fat loss. Use several weigh-ins and look for a weekly average. Adjust slowly. Large changes are harder to sustain.
Final Guidance
Choose the formula that fits your data. Mifflin St Jeor is a good default. Katch McArdle can help when body fat is known. Review the maintenance, goal calories, and macro targets together. Then use the export buttons to save your result for planning.
Recheck inputs whenever your schedule changes. New jobs, workouts, illness, travel, and recovery needs can move maintenance up or down over time safely today.
FAQs
1. What are maintenance calories?
Maintenance calories are the daily calories estimated to keep body weight stable. They balance energy intake with energy use from resting metabolism, movement, digestion, and activity.
2. Which formula should women use?
Mifflin St Jeor is a strong default for many users. Harris Benedict is another common estimate. Katch McArdle is useful when body fat percentage is known.
3. Is this calculator only for women?
Yes. The main formulas here use female-specific equations where needed. The calculator is designed for female maintenance calorie planning and related macro estimates.
4. Why is body fat optional?
Body fat is only needed for Katch McArdle. That formula estimates lean body mass first. Other formulas use age, weight, height, and sex-based constants.
5. How accurate is the result?
The result is an estimate. Real maintenance can differ because metabolism, tracking accuracy, activity, stress, sleep, and digestion vary between individuals.
6. Should I eat exactly this number daily?
You can use it as a starting target. Weekly averages are often more useful than exact daily numbers. Adjust based on weight trends.
7. What activity level should I choose?
Choose the option that best matches your normal week. Do not select a high level for one hard workout. Use your average routine.
8. Can I use this for fat loss?
Yes. Select a mild or moderate deficit. Start slowly and review progress over several weeks. Avoid extreme cuts without professional guidance.