Maintenance kJ Calculator
Your maintenance kilojoules is the amount of energy you need to eat each day to keep your weight stable - not gaining or losing. This is the starting point for any weight management plan.
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Enter your details
Your Maintenance Energy
ExampleExample figures, not your own. Worked for a moderately active 35 year old woman of 75 kg and 165 cm. Enter your own details and press Calculate.
Daily Maintenance Energy
9,733kJ/day
Eat this amount to maintain your current weight
How It Works
Maintenance energy is calculated using the Harris-Benedict formula for BMR, multiplied by your activity level factor. This gives your Total Daily Energy Expenditure (TDEE) - the kJ you need to maintain weight.
How to use it
- 1Select your gender
- 2Enter your age, weight (kg), and height (cm)
- 3Select your activity level
- 4Click "Calculate" to see your maintenance kilojoules per day
Quick Reference
| Activity Level | Multiplier | kJ/day | kcal/day |
|---|---|---|---|
| Sedentary | ×1.20 | 9,088 | 2,172 |
| Lightly Active | ×1.375 | 10,416 | 2,490 |
| Moderately Active | ×1.55 | 11,738 | 2,806 |
| Active | ×1.725 | 13,063 | 3,122 |
| Very Active | ×1.90 | 14,390 | 3,440 |
Example: 80 kg male, 175 cm, age 35.
How This Is Calculated
- BMR
- = Basal Metabolic Rate (Harris-Benedict revised equation)
- Activity multiplier
- = 1.2 (sedentary) to 1.9 (very active)
Your maintenance kJ is the energy you need to keep your weight stable. Eating above this leads to weight gain; eating below leads to weight loss.