Use height, weight, age, sex, and activity. See maintenance calories, BMI, BMR, and daily targets. Understand energy needs before adjusting meals, training, or goals.
| Profile | Age | Sex | Height | Weight | Activity | Formula | Maintenance Calories |
|---|---|---|---|---|---|---|---|
| Example A | 30 | Male | 178 cm | 75 kg | Moderately active | Mifflin-St Jeor | 2591 kcal/day |
| Example B | 42 | Female | 165 cm | 62 kg | Lightly active | Mifflin-St Jeor | 1810 kcal/day |
| Example C | 27 | Male | 183 cm | 88 kg | Very active | Harris-Benedict | 3290 kcal/day |
Male: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Female: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Male: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)
Female: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)
Lean body mass: LBM = weight in kg × (1 − body fat % ÷ 100)
BMR: BMR = 370 + (21.6 × lean body mass in kg)
TDEE: Maintenance calories = selected BMR × activity factor
BMI: weight in kg ÷ (height in meters × height in meters)
Protein = 25% of calories ÷ 4
Carbohydrate = 45% of calories ÷ 4
Fat = 30% of calories ÷ 9
Maintenance calories are the calories you need each day to keep body weight stable. This number supports meal planning, training, and long term nutrition control. It starts with basal metabolic rate. That is the energy your body uses at rest. Daily movement then raises total calorie needs. A good maintenance calories calculator gives you a realistic starting point. It helps you choose a better daily calorie intake for weight maintenance.
This page estimates BMR with several common methods. You can compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle. Mifflin-St Jeor works well for many adults. Harris-Benedict gives a classic reference. Katch-McArdle becomes useful when body fat percentage is available. The tool also estimates BMI, lean body mass, water needs, calories per meal, and a simple macro split. These values make the calculator more useful for practical nutrition planning.
Activity level has a major effect on calories required to maintain weight. A desk based routine needs fewer calories than a physically demanding day. Walking, resistance training, sports, and manual work all raise energy use. That is why the activity multiplier matters. Choosing the closest real lifestyle is important. Even a small mismatch can shift maintenance calories by several hundred calories across a day.
Use the result as a starting estimate, not a perfect rule. Watch body weight, hunger, recovery, and performance for two or three weeks. If body weight stays stable, the estimate is likely close. If weight moves up or down, adjust intake slowly. Changes of 100 to 200 calories are often enough. Recalculate after changes in body weight, training volume, work schedule, or step count. That keeps your daily energy target current and practical.
Recalculate whenever your routine changes. A new job, different training plan, higher step count, or body weight shift can change calorie needs. Teenagers, older adults, and highly active people may need closer review. This calculator gives a strong baseline. Consistent tracking helps you personalize the estimate over time. That is the best way to turn a calorie estimate into a useful nutrition plan.
Maintenance calories are the estimated calories needed to keep your body weight steady. They cover resting energy use plus normal daily activity and exercise.
Mifflin-St Jeor is a solid default for most adults. Harris-Benedict offers another standard estimate. Katch-McArdle is best when you know body fat percentage.
Activity level changes total daily energy expenditure. A sedentary routine burns fewer calories than a routine with walking, lifting, sports, or physical work.
No. Maintenance calories aim to keep weight stable. Weight loss calories are usually lower. Weight gain calories are usually higher.
Yes. Athletes can use it as a starting point. They should also monitor training load, recovery, hunger, performance, and body weight trends.
Body fat is only required for Katch-McArdle and lean mass estimates. The other formulas can still estimate maintenance calories without it.
Recalculate when weight changes, activity changes, or training volume changes. Reviewing the estimate every few weeks is usually practical.
No. It is an informed estimate. Real calorie needs vary with hormones, sleep, stress, digestion, and day to day movement.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.