What are maintenance calories?

Maintenance calories are the amount of energy (in kJ or kcal) you need to consume each day to keep your weight stable. If you consistently eat this amount, you will neither gain nor lose weight over time. It equals your total daily energy expenditure (TDEE).

How do I know if I am eating at maintenance?

The best way to confirm your maintenance level is to track your weight and food intake for 2-3 weeks. If your weight remains stable (within 0.5 kg), your average daily intake is approximately your maintenance calories.

Why should I know my maintenance calories?

Knowing your maintenance calories gives you a baseline for any dietary goal. To lose weight, eat below this number. To gain weight, eat above it. Without this reference point, you are guessing at how much to eat and progress becomes unpredictable.

Calorie Maintenance Calculator

Your maintenance calories are the exact number of kilojoules you need to eat each day to maintain your current weight — neither gaining nor losing. This is a critical number to know before planning any diet change.

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Gender

Age

years

Weight

Height

Activity Level

How It Works

Maintenance calories equal your Total Daily Energy Expenditure (TDEE). This is calculated by first finding your BMR using the Mifflin-St Jeor equation, then multiplying by your activity factor. The result represents the energy balance point where your weight stays stable.

Quick Reference

Profile	Activity	Maintenance (kJ)	Maintenance (kcal)
Female 50 kg, 155 cm, 25y	Sedentary	5,729	1,370
Female 60 kg, 162 cm, 30y	Light	6,828	1,632
Female 65 kg, 165 cm, 30y	Moderate	7,726	1,847
Female 75 kg, 170 cm, 35y	Active	9,189	2,197
Male 65 kg, 170 cm, 25y	Sedentary	7,549	1,804
Male 75 kg, 175 cm, 30y	Light	9,048	2,163
Male 80 kg, 178 cm, 30y	Moderate	10,498	2,510
Male 90 kg, 180 cm, 35y	Active	12,283	2,937
Male 100 kg, 185 cm, 40y	Very Active	14,581	3,486

Values calculated using the Mifflin-St Jeor equation. Individual results may vary.

Frequently Asked Questions

What are maintenance calories?: Maintenance calories are the amount of energy (in kJ or kcal) you need to consume each day to keep your weight stable. If you consistently eat this amount, you will neither gain nor lose weight over time. It equals your total daily energy expenditure (TDEE).
How do I know if I am eating at maintenance?: The best way to confirm your maintenance level is to track your weight and food intake for 2-3 weeks. If your weight remains stable (within 0.5 kg), your average daily intake is approximately your maintenance calories.
Why should I know my maintenance calories?: Knowing your maintenance calories gives you a baseline for any dietary goal. To lose weight, eat below this number. To gain weight, eat above it. Without this reference point, you are guessing at how much to eat and progress becomes unpredictable.

How This Is Calculated

BMR (kcal) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age ± gender offset Maintenance Calories = BMR × Activity Factor

BMR: = Basal Metabolic Rate — energy at complete rest
Activity Factor: = Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9
Gender offset: = +5 for males, −161 for females

Maintenance calories equal your TDEE — the total energy your body uses in a day. Eating consistently at this level keeps your weight stable.

Related Tools

TDEE Calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.

Calorie Deficit Calculator

Calculate your optimal calorie deficit for weight loss. See how long it will take to reach your goal weight with a safe, sustainable deficit.

Calorie Surplus Calculator

Calculate your optimal calorie surplus for weight gain and muscle building. Find the right balance between gaining muscle and minimising fat.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.