Free calculator

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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Enter your details

Gender

Age

years

Weight

Height

Activity Level

Your Maintenance Calories

Example

Example figures, not your own. Worked for a moderately active 30 year old woman of 65 kg and 165 cm. Enter your own details and press Calculate.

Daily Maintenance Calories

8,887kJ/day

At Moderately Active activity level - eat this to maintain weight

Basal Metabolic Rate (BMR)

5,732kJ/day

Minimum energy at complete rest

Quick Targets

7,552

kJ/day

Mild Deficit (15%)

8,887

kJ/day

Maintenance

9,774

kJ/day

Mild Surplus (10%)

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.

How to use it

1Enter your gender, age, weight (kg), and height (cm)
2Select your activity level from the dropdown
3Click "Calculate" to see your daily maintenance calories
4Use this number as a baseline for any weight loss or gain plan

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.

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.

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.

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TDEE CalculatorCalculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.Open Calorie Deficit CalculatorCalculate your optimal calorie deficit for weight loss. See how long it will take to reach your goal weight with a safe, sustainable deficit.Open Calorie Surplus CalculatorCalculate your optimal calorie surplus for weight gain and muscle building. Find the right balance between gaining muscle and minimising fat.Open