Maxi Calculator

Maintenance Calorie Calculator

Calculate your daily calorie needs to maintain your current weight

Maintenance Calorie Calculator

Enter your age in years

Gender affects metabolic rate calculations

Enter your height in centimeters

Enter your current weight in kilograms

Select the option that best describes your activity level

Table of Contents

How to Calculate Maintenance Calories

Maintenance calories are calculated in two steps using the Mifflin-St Jeor equation:

Step 1: Calculate BMR (Basal Metabolic Rate)

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5

For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Step 2: Multiply by Activity Factor

  • Sedentary (little/no exercise): BMR × 1.2
  • Light activity (1-3 days/week): BMR × 1.375
  • Moderate activity (3-5 days/week): BMR × 1.55
  • Very active (6-7 days/week): BMR × 1.725
  • Extra active (2x/day, intense): BMR × 1.9

BMR vs TDEE

BMR (Basal Metabolic Rate)

  • Calories needed for basic bodily functions at rest
  • Includes breathing, circulation, brain function, cell repair
  • Accounts for 60-75% of total daily energy expenditure
  • The minimum calories needed to survive

TDEE (Total Daily Energy Expenditure)

  • BMR plus calories burned through activity
  • Includes exercise, daily activities, and digestion
  • Your actual maintenance calorie needs
  • What you should eat to maintain current weight

Understanding Activity Levels

Sedentary (1.2)

Desk job, minimal physical activity, little to no exercise

Light Activity (1.375)

Light exercise 1-3 days per week, or daily walks, some standing at work

Moderate Activity (1.55)

Moderate exercise 3-5 days per week, regular gym sessions, active lifestyle

Very Active (1.725)

Hard exercise 6-7 days per week, physically demanding job, or intense training

Extra Active (1.9)

Very hard exercise twice daily, extremely physical job, or athletic training

Tip: When in doubt, choose the lower activity level. It's easier to increase calories if you're losing weight than to decrease them if you're gaining.

Factors Affecting Calorie Needs

  • Body Composition: More muscle mass increases metabolic rate
  • Age: Metabolism typically slows with age due to muscle loss
  • Gender: Men typically have higher metabolic rates than women
  • Genetics: Some people naturally have faster or slower metabolisms
  • Hormones: Thyroid, insulin, and other hormones affect metabolism
  • Medications: Some medications can increase or decrease metabolic rate
  • Previous Dieting: Metabolic adaptation can occur after prolonged calorie restriction
  • Sleep: Poor sleep can negatively impact metabolic rate
  • Stress: Chronic stress can affect metabolism and appetite

How to Use Your Results

For Weight Maintenance

Eat approximately your calculated maintenance calories daily. Monitor your weight weekly and adjust intake by 100-200 calories if you notice trends up or down.

For Weight Loss

Create a moderate deficit of 300-500 calories below maintenance for 0.5-1 lb per week loss. Larger deficits may lead to muscle loss and metabolic slowdown.

For Weight Gain

Add 300-500 calories above maintenance for 0.5-1 lb per week gain. Combine with resistance training to maximize muscle gain over fat gain.

Monitoring and Adjusting

  • Track weight weekly at the same time of day
  • Look for trends over 2-4 weeks, not daily fluctuations
  • Adjust calories by 100-200 if not seeing expected results
  • Consider other factors like stress, sleep, and hormones

Frequently Asked Questions

How accurate are maintenance calorie calculations?

Calculators provide good estimates based on established formulas, but individual variation exists. Use the result as a starting point and adjust based on your actual weight changes over 2-4 weeks.

Why might my actual needs be different from the calculation?

Factors like genetics, muscle mass, metabolic health, medications, hormones, and previous dieting history can affect your actual calorie needs. The calculation is an estimate to begin with.

Should I eat exactly my maintenance calories every day?

You don't need to hit the exact number daily. Your body can handle some variation. Aim for the target on average over the week, and pay attention to hunger, energy, and weight trends.

How often should I recalculate my maintenance calories?

Recalculate when your weight, activity level, or age changes significantly. Generally, every 10-15 pounds of weight change or every 6-12 months is reasonable for updates.