Use this as a planning estimate
These calculator results are designed to give you a practical starting point. They work best when you adjust from real progress rather than treating one number as exact.
Beginner-friendly tools
Maintenance Calories Calculator
Estimate how many calories you may need each day to maintain your current weight using your age, sex, height, weight, and activity level.
Enter your details
Your results will appear here
Enter your details, choose an activity level, and click Calculate maintenance to see your estimate.
What your result means
Your maintenance calories are your estimated daily intake for keeping your current weight roughly stable over time.
This is a practical estimate, not an exact prescription. Real maintenance needs can shift depending on activity, consistency, and body weight trends.
Why weight maintenance is judged over time
Maintenance is not about eating one exact number every day. It is better understood across a longer trend rather than one single day.
If your weight is slowly rising or falling, you can use that trend to adjust your intake from this starting estimate.
Worked example
Example inputs
- Age: 34
- Sex: Female
- Height: 165 cm
- Weight: 70 kg
- Activity: Moderately active
Example outputs
- Estimated maintenance calories: 2,170 calories/day
- Estimated BMR: 1,400 calories/day
- Weekly maintenance calories: 15,190 calories/week
This example shows how the maintenance page uses the same core logic as the TDEE calculator, but frames the result around keeping weight stable.
Common mistakes
- Assuming maintenance means one exact number every day.
- Confusing maintenance calories with BMR.
- Choosing an activity level that is too high.
Related tools and guides
Turn this into macro targetsMacro Calculator
Turn your maintenance calories into protein, carbs, and fat targets.
Calorie Deficit Calculator
Use your maintenance estimate to set a fat-loss calorie target.
Protein Intake Calculator
Check your protein needs based on your body weight and goal.
What Is TDEE?
Read a plain-English explanation of maintenance calories and TDEE.
Free starter path
Want a simpler beginner route?
Open the Free Fat-Loss Starter Pack for a step-by-step path through calories, macros, protein, hydration, and realistic goal planning.
Disclaimer
This calculator gives a general estimate for educational use and is not medical advice.