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Example data table
| Profile | Sex | Age | Height | Weight | Activity | Estimated maintenance |
|---|---|---|---|---|---|---|
| Office worker | Female | 29 | 165 cm | 62 kg | Light (1.375) | ~1,900 kcal/day |
| Recreational lifter | Male | 35 | 178 cm | 80 kg | Moderate (1.55) | ~2,600 kcal/day |
| Endurance training | Female | 41 | 170 cm | 70 kg | Very (1.725) | ~2,500 kcal/day |
| High movement job | Male | 27 | 183 cm | 90 kg | Extra (1.90) | ~3,400 kcal/day |
Formula used
Step 1: Convert units
If you enter imperial values, the tool converts them: lb → kg (× 0.45359237) and inches → cm (× 2.54).
Step 2: Estimate BMR
Mifflin–St Jeor:
BMR = 10W + 6.25H − 5A + S, where S = +5 (male) or −161 (female).
Revised Harris–Benedict:
Sex-specific constants with W (kg), H (cm), and A (years).
Katch–McArdle:
BMR = 370 + 21.6 × LBM, where LBM = W × (1 − bodyfat%/100).
Step 3: Estimate maintenance calories (TDEE)
TDEE = BMR × Activity Factor. Common factors are 1.20, 1.375, 1.55, 1.725, and 1.90.
Macros
Protein and carbs use 4 kcal/g. Fat uses 9 kcal/g. You can set macros by percentage split or by g/kg targets.
How to use this calculator
- Select a unit system, then enter age, height, and weight.
- Pick a BMR equation. If you choose Katch–McArdle, enter body fat %.
- Choose your activity level, or enter a custom activity factor.
- Set your macros using percent split or by-body-weight targets.
- Click Calculate maintenance calories to see results.
- Use Download buttons to export your inputs and results.
Maintenance Calories Guide
1) Why maintenance calories matter
Maintenance calories help you keep body weight stable while you train, work, and recover. They are useful for strength phases, sports seasons, and “reset” periods after dieting. Knowing your baseline supports smarter portion sizes and more consistent progress over weeks, not days.
2) What “maintenance” means in practice
“Maintenance” usually means your weekly average energy balance is close to zero. Day-to-day weight changes can still happen due to water, glycogen, sodium, and digestion. Many people maintain within a small band, such as ±0.25 kg per week, while keeping performance and hunger steady.
3) Basal metabolic rate vs total daily energy
BMR is the energy your body needs at rest to support organs and basic function. Total daily energy expenditure (TDEE) adds movement, exercise, and the thermic effect of food. This calculator estimates TDEE by multiplying BMR by an activity factor, so both your body size and lifestyle are reflected.
4) Choosing the right BMR equation
Mifflin–St Jeor is commonly used for general estimates. Revised Harris–Benedict is another traditional option. Katch–McArdle uses lean body mass, so it can be helpful if you know body fat %. If your body fat number is a rough guess, pick Mifflin–St Jeor for steadier results.
5) Activity factors explained with examples
Typical multipliers include 1.20 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), and 1.90 (extra active). A desk job plus 3–4 gym sessions often fits 1.375–1.55. Physically demanding work, long steps, and frequent training may push you toward 1.725 or higher.
6) Typical error range and tracking approach
Any estimate can be off because movement and metabolism vary. A practical starting range is about ±5% around your calculated value. Track a 7-day average weight and compare it with your intake. If weight trends up, reduce a small amount; if it trends down, add a small amount.
7) Using macros to support maintenance
Macros translate calories into food targets. Protein and carbs provide about 4 kcal per gram, while fat provides about 9 kcal per gram. This tool lets you set a percentage split or pick protein and fat targets per kg, then uses carbs to fill remaining calories for a balanced plan.
8) When to reassess your numbers
Recheck maintenance after meaningful changes like a 2–4 kg shift in body weight, a new job, a new training block, or different sleep and stress patterns. Small adjustments are normal. The best number is the one that matches your real trend over 2–3 weeks of consistent tracking.
FAQs
1) Which equation should I choose?
Mifflin–St Jeor is a solid default for most people. Use Katch–McArdle if you have a reliable body fat % estimate. If unsure about body fat, stick with Mifflin–St Jeor for simplicity.
2) Do I need body fat %?
Only if you select Katch–McArdle. The other equations do not require body fat. If you enter body fat for reference, keep it realistic, because inaccurate values can skew results.
3) What activity level is “moderately active”?
Moderate (about 1.55) often fits people who walk regularly and train several times weekly. If you sit most of the day and only exercise lightly, 1.375 may be closer.
4) How accurate is the maintenance number?
It is an estimate, not a guarantee. Many people land within a few hundred calories. Use the result as a starting point, then adjust based on 2–3 weeks of consistent tracking.
5) Can I use this to gain or lose weight?
Yes. For fat loss, reduce intake below maintenance. For gaining, increase above maintenance. Start with a modest change, then monitor weekly trends and performance.
6) What macro split should I use?
There is no single best split. Many people do well with higher protein and moderate fat. Choose a plan you can follow, and let carbs flex based on activity and preference.
7) Why do results change when I switch units?
The calculator converts imperial values to metric internally. Small rounding differences can appear, but the overall estimate should remain consistent when equivalent measurements are entered accurately.