1,345
kcal/day
1,850
kcal/day
617
kcal/meal
1,200
kcal/day
1,450
kcal/day
104
g/day
35
g/meal
1,345
kcal/day
1,850
kcal/day
617
kcal/meal
1,200
kcal/day
1,450
kcal/day
104
g/day
35
g/meal
The Maintenance Calories Calculator determines the exact number of daily calories needed to keep your current weight stable — neither gaining nor losing. This fundamental nutrition metric, derived from your Total Daily Energy Expenditure (TDEE), is the starting point for all evidence-based dietary planning, from sustained weight loss to muscle building to long-term weight maintenance after achieving a goal.
Understanding your maintenance calories serves several important purposes. First, it provides a personalized baseline calibrated to your specific body size, age, gender, and activity level — far more useful than generic recommendations like "eat 2,000 calories." Second, it helps you identify whether your current eating habits are resulting in a surplus (if you're gaining weight despite not intending to) or a deficit (if you're losing weight unintentionally). Third, it enables precise goal-based adjustments: reducing intake by 400 kcal for moderate fat loss, or increasing by 300 kcal for a lean muscle-building phase.
Maintenance calories are governed by your Total Daily Energy Expenditure (TDEE), which includes three main components: Basal Metabolic Rate (BMR — 60–75% of TDEE), physical activity energy expenditure (15–30%), and the thermic effect of food (approximately 10%). This calculator uses the Mifflin-St Jeor equation for BMR, considered the gold standard for the general population, combined with validated activity multipliers ranging from 1.2 (sedentary) to 1.9 (extra active).
Maintenance calories are not permanently fixed — they change with body weight, body composition, age, and activity level. As you lose weight, your maintenance calorie requirement decreases because a smaller body requires less energy. As you build muscle, maintenance calories increase because muscle tissue burns approximately 3× more calories at rest than equivalent fat tissue. This dynamic nature of maintenance calories is why periodic recalculation is recommended, particularly during periods of significant weight or composition change.
This calculator also provides a per-meal calorie allocation based on your preferred number of daily meals. This is a practical tool for meal planning — if you eat 3 meals per day at 2,100 kcal maintenance, each meal should average approximately 700 calories. For those practicing intermittent fasting (e.g., 2 meals per day), each meal would need to provide approximately 1,050 calories to maintain weight.
Long-term weight maintenance after successful weight loss is one of the most challenging aspects of diet management. Research from the National Weight Control Registry found that successful maintainers (defined as maintaining 13+ kg loss for 5+ years) typically eat consistently close to their maintenance calorie level, exercise regularly (~1 hour/day of moderate activity), and weigh themselves frequently to detect early weight regain before it becomes significant.
Maintenance calories = BMR × Activity Factor, using the Mifflin-St Jeor equation. Male BMR: 10W + 6.25H − 5A + 5; Female BMR: 10W + 6.25H − 5A − 161. Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Extra Active 1.9. Calories per meal = Maintenance ÷ Number of meals. Moderate loss target = Maintenance − 400 (enforcing gender-specific minimum). Protein = 1.6 g/kg body weight, the minimum evidence-based recommendation for preserving muscle mass during any energy restriction.
Your maintenance calorie value is your energy balance point. Eating consistently above this value leads to weight gain; below it, to weight loss. The moderate loss target (−400 kcal) produces approximately 0.35 kg/week of fat loss — a sustainable, conservative approach that minimizes muscle loss and metabolic adaptation. Protein at 1.6 g/kg is a firm baseline — increasing to 2.0 g/kg during calorie restriction further protects muscle mass.
Inputs
Results
Maintenance at 1,880 kcal/day. Each of 3 equal meals = 627 kcal. Moderate loss target at 1,480 kcal/day (−400). Daily protein minimum: 104g at 1.6g/kg.
Inputs
Results
Maintenance at 2,884 kcal/day. 5 meals of 577 kcal each. Loss target: 2,484 kcal/day. Protein minimum: 141g/day. Well above safety minimum, allowing flexibility in meal planning.
Maintenance calories are the number of calories you need to eat each day to keep your current weight stable. They equal your Total Daily Energy Expenditure (TDEE) — the total energy your body burns including resting metabolism and all physical activity.
If your weight has been stable for 2–4 weeks while eating a consistent calorie amount, you are approximately at maintenance. Weigh yourself at the same time each day (morning, after using the bathroom) and average across a week to smooth daily fluctuations.
No — meal frequency does not change total calorie needs. Whether you eat 2 or 6 meals per day, your maintenance calories remain the same. Meal frequency affects hunger management and meal timing, not total energy requirements.
Aging is associated with progressive muscle loss (sarcopenia) and hormonal changes that reduce metabolic rate. BMR typically decreases 1–2% per decade after age 20. A 60-year-old may have maintenance calories 15–20% lower than they did at age 30 with the same weight and activity level.
Recalculate after every 3–5 kg of weight change, or at minimum every 3 months during active diet phases. As your body weight changes, your calorie needs change proportionally — recalculating prevents plateau and ensures your targets remain accurate.
Consistent eating below maintenance causes weight loss. The rate depends on the deficit size. Over extended periods, metabolic adaptation may reduce maintenance calories, requiring further dietary adjustments to maintain the same deficit and weight loss rate.
Yes. Men typically have higher maintenance calories than women of equal weight due to higher muscle mass and testosterone's anabolic effects. The Mifflin-St Jeor equation accounts for this through the sex-specific constant (+5 for men, −161 for women).
Yes. Many people maintain weight through intuitive eating, mindful eating practices, and lifestyle habits without formal calorie tracking. However, knowing your maintenance calorie range provides a useful reference point for interpreting hunger signals and making dietary adjustments.
Exercise directly increases maintenance calories. Adding 30 minutes of moderate exercise daily increases TDEE by approximately 150–300 calories for most adults. This is why the activity level selection significantly affects the maintenance calorie output.
Research from the National Weight Control Registry identified key strategies of successful long-term maintainers: consistent eating patterns (including weekends), regular physical activity (~1 hour/day walking equivalent), frequent self-weighing, and high breakfast consumption. Maintaining moderate caloric awareness without rigid restriction supports sustainable weight management.
Roboculator Team
The Roboculator Team explains calculations, planning tools, and practical formulas in clear language for real-life situations.
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