Maintenance Calorie Calculator

Q: How accurate is the calculator?

Within 10-15% for most people. Individual metabolism varies based on genetics, thyroid function, NEAT (non-exercise activity thermogenesis), and body composition. Use this as a starting point and adjust based on actual weight changes over 2-3 weeks.

Q: Should I eat exactly at maintenance every day?

Your body averages over days, not individual meals. A weekly average at maintenance keeps weight stable. Some variation day-to-day is normal and fine — what matters is the weekly trend.

Calculate your exact maintenance calories — the calorie intake that maintains your current weight with zero change.

⚖️ Maintenance Calories

Weight (kg)

Height (cm)

Age (years)

Sex

Activity

Your Maintenance Calories

Daily Maintenance2,507 kcal/day

BMR1,618 kcal/day

Per Meal (3 meals)836 kcal

Per Meal (5 meals)501 kcal

💡 What Are Maintenance Calories?

Maintenance calories = Total Daily Energy Expenditure (TDEE) = BMR × activity multiplier. This is the number of calories where you neither gain nor lose weight. It's your caloric equilibrium point.

Knowing your maintenance calories is essential for any diet strategy: eat below for weight loss, eat above for weight gain. Even a consistent 200-300 calorie change from maintenance produces significant results over months.

70 kg male, 170 cm, 30 years, moderate activity: BMR = 1,596, Maintenance = 2,474 kcal/day. That's 824 kcal per meal (3 meals).