Calculator Inputs
Enter your details. Results will appear above this form after submission.
Maintenance Calorie Chart
The chart compares estimated calories across common activity levels. Submit the form to update the chart with your numbers.
Example Data Table
| Profile | Age | Weight | Height | Activity | Estimated Maintenance |
|---|---|---|---|---|---|
| Office worker | 32 | 70 kg | 175 cm | Light | About 2,300 calories |
| Active student | 22 | 62 kg | 168 cm | Moderate | About 2,250 calories |
| Regular lifter | 38 | 82 kg | 180 cm | Very active | About 3,050 calories |
| Endurance runner | 29 | 74 kg | 178 cm | Athlete | About 3,400 calories |
Formula Used
Mifflin-St Jeor
Men: BMR = 10W + 6.25H - 5A + 5. Women: BMR = 10W + 6.25H - 5A - 161. W means weight in kilograms. H means height in centimeters. A means age.
Revised Harris-Benedict
Men: BMR = 88.362 + 13.397W + 4.799H - 5.677A. Women: BMR = 447.593 + 9.247W + 3.098H - 4.330A.
Katch-McArdle
BMR = 370 + 21.6 × lean body mass in kilograms. This formula needs body fat percentage.
Observed Maintenance
Observed maintenance = current daily intake - daily trend calories. Daily trend calories = weekly weight change in kilograms × 7700 ÷ 7.
Macros
Protein calories = protein grams × 4. Fat calories = fat grams × 9. Carbohydrate calories = carbohydrate grams × 4.
How to Use This Calculator
- Select metric or imperial units.
- Enter age, sex, height, and weight.
- Add body fat percentage only if you want Katch-McArdle.
- Choose the activity level that best matches your normal week.
- Add extra exercise calories only when needed.
- Enter current intake and weekly change for trend calibration.
- Pick a macro preset or enter custom macro targets.
- Press the calculate button.
- Review calories, macros, chart, and export files.
Guide to Maintaining Weight With Calories
What Maintenance Means
Maintenance calories are the calories that keep body weight mostly stable. They support breathing, movement, digestion, training, thinking, and recovery. The number is not fixed forever. It changes with body size, activity, sleep, stress, and daily routine. A calculator gives a strong starting point. Real tracking improves that estimate over time.
Why BMR Matters
Basal metabolic rate is the energy used at rest. It forms the base of the calculation. Taller, heavier, and more muscular people often burn more energy. Age and sex also affect the result. Different formulas may give slightly different answers. That is normal. Use the formula that matches your available data.
Activity Makes the Difference
Daily movement can change maintenance calories greatly. Walking, standing, training, chores, and sport all add energy demand. Choose a realistic activity factor. Do not overstate exercise. If workouts are already included in your activity level, keep extra exercise calories at zero. This avoids double counting.
Use Trend Calibration
Body weight trends reveal useful information. If you eat 2500 calories and gain weight, your maintenance is likely lower. If you lose weight at that intake, your maintenance is likely higher. Track body weight for two to four weeks. Use weekly averages. Ignore single-day changes. Water, sodium, and digestion can move scale weight quickly.
Macros Support Consistency
Calories control weight maintenance. Macros improve food structure. Protein supports muscle repair and fullness. Fat supports hormones and nutrient absorption. Carbohydrates support training and daily energy. A balanced plan is easier to follow. Choose foods you enjoy. Keep fiber, fluids, and micronutrients in mind.
Review and Adjust
Start with the calculated target. Hold it steady for two weeks. If weight stays stable, keep going. If weight rises, reduce calories slightly. If weight drops, increase calories slightly. Small changes work best. A 100 to 200 calorie adjustment is often enough. Speak with a qualified professional for medical needs.
FAQs
1. What are maintenance calories?
Maintenance calories are the daily calories needed to keep body weight stable. They cover resting metabolism, activity, digestion, and planned exercise.
2. Which formula should I choose?
Mifflin-St Jeor is a good default. Harris-Benedict is also common. Katch-McArdle is useful when you know your body fat percentage.
3. Should I add exercise calories?
Add exercise calories only if your selected activity level does not already include workouts. Otherwise, you may count the same exercise twice.
4. Why is my result only an estimate?
Energy needs vary by metabolism, movement, hormones, sleep, stress, and tracking accuracy. Use the result as a starting point, then adjust.
5. How long should I test my maintenance target?
Use the target for two to four weeks. Compare average weekly weight, not single scale readings, before making calorie changes.
6. What macro preset is best?
Balanced works for most people. Higher protein may suit lifters. Endurance focus suits high-volume cardio. Lower carb is preference-based.
7. Can this calculator help with fat loss?
It shows maintenance needs. For fat loss, many people subtract a modest calorie amount from maintenance while keeping protein adequate.
8. Is this calculator medical advice?
No. It is an educational planning tool. People with medical conditions, pregnancy, eating disorders, or clinical needs should seek professional guidance.