Your Metabolism
Calorie Recommendations
Macronutrient Breakdown
What is a Calorie Maintenance Calculator?
The Calorie Maintenance Calculator helps you figure out how many calories you need each day to maintain your current weight. It uses factors like your age, gender, height, weight, and activity level to estimate your TDEE (Total Daily Energy Expenditure).
Understanding your calorie maintenance level is the first step whether you’re looking to lose fat, gain muscle, or stay fit.
How It Works
The calculator uses scientifically backed formulas like:
- Mifflin-St Jeor Equation for Basal Metabolic Rate (BMR)
- Activity Multipliers for Total Daily Energy Expenditure (TDEE)
It considers:
- Your age, gender, weight, height
- Your activity level (sedentary, light, moderate, active, very active)
What Can You Calculate?
With this tool, you can instantly get:
- Calories to maintain your current weight
- Calories for weight loss (typically 500–750 deficit)
- Calories for weight gain (typically 250–500 surplus)
- Macronutrient breakdown (optional — coming soon!)
How to Use the Calorie Maintenance Calculator
Just follow these steps:
- Enter your age, gender, height, and weight
- Choose your activity level
- Click Calculate
- View your maintenance calories, plus bulking/cutting ranges
Benefits of Using This Calculator
- Personalized results based on your body and lifestyle
- Science-backed equations (BMR + TDEE)
- Helps build smart meal plans
- Instant, accurate, and free
Who Should Use It?
This tool is perfect for:
- Individuals starting a fitness or weight loss journey
- Athletes managing energy intake
- Dietitians and personal trainers
- Anyone planning macros or meal prep
FAQs
Q: What is calorie maintenance?
A: It’s the number of calories your body needs to maintain your current weight with your usual activity level.
Q: Is this calculator accurate?
A: It provides a highly accurate estimate using proven metabolic equations, but actual needs may vary slightly per individual.
Q: Can I use it for weight loss or gain?
A: Yes. The result includes target ranges for both fat loss and muscle gain.
Q: Does this work for men and women?
A: Yes. It adjusts calculations based on gender.
