Understanding your maintenance calories, also known as your Total Daily Energy Expenditure (TDEE), is fundamental for effective weight management. This free Maintenance Calorie Calculator helps you accurately determine the number of calories you need daily to maintain your current body weight. Input your personal details to get an estimate tailored to your lifestyle and start planning your diet with precision.
Formula:
The Maintenance Calorie Calculator utilizes the well-regarded Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Equation for BMR:
- For Men: BMR = (10 × W) + (6.25 × H) - (5 × A) + 5
- For Women: BMR = (10 × W) + (6.25 × H) - (5 × A) - 161
Where:
- W = Weight in kilograms
- H = Height in centimeters
- A = Age in years
Total Daily Energy Expenditure (TDEE) / Maintenance Calories:
TDEE = BMR × Activity Factor
Activity Factors:
- Sedentary (little to no exercise): 1.2
- Lightly Active (light exercise 1-3 days/week): 1.375
- Moderately Active (moderate exercise 3-5 days/week): 1.55
- Very Active (hard exercise 6-7 days/week): 1.725
- Extra Active (very hard exercise/physical job): 1.9