Free Maintenance Calorie Calculator
Find exactly how many calories you need to maintain your current weight. Get your TDEE, macro breakdowns, and weekly targets for effortless weight maintenance.
What Are Maintenance Calories?
Maintenance calories are the total number of calories your body needs each day to maintain your current weight. Also known as your TDEE (Total Daily Energy Expenditure), eating at maintenance means the energy you consume equals the energy you burn — resulting in no weight gain or loss.
- Calories In = Calories Out → Weight stays the same (maintenance)
- Calories In > Calories Out → Weight gain (surplus)
- Calories In < Calories Out → Weight loss (deficit)
Your maintenance calories are the "break-even" point — the foundation for any diet strategy.
Understanding your maintenance calories is crucial because it serves as the starting point for any nutritional goal. Whether you want to lose fat, build muscle, or simply maintain a healthy weight, you need to know this number first.
Why You Need to Know Your Maintenance Calories
Your maintenance calories aren't just a number for people trying to maintain weight — they're the foundation of any diet strategy:
For Weight Loss
To lose fat, you need to eat below maintenance. Knowing your TDEE lets you create a precise deficit (typically 500 calories for 1 lb/week loss) without guessing.
For Muscle Gain
Building muscle requires a slight surplus above maintenance. Eating too much leads to excessive fat gain; too little limits muscle growth.
For Weight Maintenance
After reaching your goal weight, eating at maintenance helps you stay there. This prevents the yo-yo dieting cycle many people experience.
For Diet Breaks
After extended dieting, eating at maintenance for 2-4 weeks helps restore metabolic rate and hormone levels before continuing.
How Maintenance Calories Are Calculated
Your maintenance calories are calculated in two steps:
Step 1: Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell production). Our calculator uses the Mifflin-St Jeor equation:
Mifflin-St Jeor Equation
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 Katch-McArdle (if body fat % known)
BMR = 370 + (21.6 × lean body mass in kg) Lean mass = total weight × (1 - body fat %)
The Katch-McArdle formula is more accurate for muscular individuals or those with accurate body fat measurements, as it accounts for lean mass directly.
Step 2: Apply Activity Multiplier
Multiply your BMR by an activity factor to get your TDEE (maintenance calories):
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | 1.2 | Little to no exercise | Office worker, no gym |
| Lightly Active | 1.375 | Light exercise 1-3 days/week | Casual gym 2x/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week | Regular gym 4x/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week | Dedicated athlete |
| Extremely Active | 1.9 | Physical job + daily training | Construction worker + gym |
What Makes Up Your Maintenance Calories
Your TDEE consists of several components:
BMR (60-75%)
Basal Metabolic Rate — calories burned just staying alive. This is the largest component and is determined by age, gender, weight, and muscle mass.
NEAT (15-30%)
Non-Exercise Activity Thermogenesis — calories from daily movement like walking, fidgeting, standing, and household chores. Highly variable between people.
TEF (8-15%)
Thermic Effect of Food — calories burned digesting and processing food. Protein has the highest TEF (~25%), followed by carbs (~8%) and fat (~3%).
EAT (5-10%)
Exercise Activity Thermogenesis — calories from intentional exercise. Often overestimated; a 30-minute workout might only burn 150-300 calories.
Factors That Affect Your Maintenance Calories
Your maintenance calories aren't fixed — they change based on several factors:
1. Body Weight
Larger bodies require more energy to function. For every pound of weight change, your maintenance calories shift by approximately 10-15 calories.
2. Body Composition
Muscle tissue is metabolically active — it burns calories even at rest. Someone with more muscle mass will have a higher maintenance level than someone of the same weight with more fat.
3. Age
Metabolism naturally declines with age, primarily due to loss of muscle mass. After age 30, you may lose 3-5% of muscle per decade if inactive.
4. Gender
Men typically have higher maintenance calories due to greater muscle mass and larger body size. Women's needs fluctuate more throughout the menstrual cycle.
5. Hormones
Thyroid hormones, testosterone, cortisol, and others affect metabolic rate. Medical conditions affecting these hormones can significantly impact maintenance.
6. Metabolic Adaptation
After extended dieting, your body may reduce energy expenditure beyond what weight loss alone would predict. This is why maintenance phases are important after cutting.
How to Eat at Maintenance Successfully
Eating at maintenance seems simple — just eat your TDEE — but there are strategies to make it sustainable:
Track (At Least Initially)
Most people underestimate their intake by 20-40%. Track food for 2-4 weeks to calibrate your portions and learn what maintenance actually looks like.
Monitor Your Weight
Weigh yourself daily (same time, same conditions) and track the weekly average. A stable average confirms you're at maintenance.
Focus on Weekly Totals
You don't need to hit exact calories daily. Going over on weekends is fine if you're under on weekdays. Weekly average is what matters.
Keep Protein High
Protein helps maintain muscle mass and provides the best satiety per calorie. Aim for 0.7-1g per pound of body weight even at maintenance.
How to Find Your True Maintenance
Calculators provide estimates. Here's how to find your actual maintenance:
- Start with the calculator result — Use this as your baseline.
- Track everything — Log food and daily weight for 2-3 weeks.
- Analyze the trend — Is your weekly average weight stable, increasing, or decreasing?
- Adjust accordingly:
- Gaining ~0.5 lb/week? You're eating ~250 calories above maintenance.
- Losing ~0.5 lb/week? You're eating ~250 calories below maintenance.
- Weight stable (±0.5 lb)? You've found your maintenance!
- Fine-tune — Make 100-200 calorie adjustments until weight stabilizes.
The Importance of Maintenance Phases
If you've been dieting for a while, spending time at maintenance is crucial:
After Cutting (Weight Loss)
Extended calorie deficits cause metabolic adaptation — your body burns fewer calories than predicted. A maintenance phase of 4-8 weeks helps:
- Restore metabolic rate
- Normalize hunger hormones (leptin, ghrelin)
- Improve energy and gym performance
- Reset your psychological relationship with food
Before Bulking (Muscle Gain)
Going straight from a cut into a surplus often leads to excessive fat gain. Spending 4+ weeks at maintenance first allows your body to stabilize before entering a surplus.
During Plateaus
If fat loss stalls despite a verified deficit, a 1-2 week maintenance phase can help break through by temporarily restoring metabolic rate and reducing stress hormones.
Calorie Cycling at Maintenance
You don't have to eat the same calories every day. Calorie cycling lets you eat more on some days and less on others while staying at your weekly maintenance:
Example: 2,500 cal/day maintenance (17,500/week)
| Day | Standard | Training Days Higher | Weekend Higher |
|---|---|---|---|
| Monday | 2,500 | 2,700 (train) | 2,300 |
| Tuesday | 2,500 | 2,300 (rest) | 2,300 |
| Wednesday | 2,500 | 2,700 (train) | 2,300 |
| Thursday | 2,500 | 2,300 (rest) | 2,300 |
| Friday | 2,500 | 2,700 (train) | 2,500 |
| Saturday | 2,500 | 2,700 (train) | 3,000 |
| Sunday | 2,500 | 2,100 (rest) | 2,500 |
| Weekly Total | 17,500 | 17,500 | 17,500 |
All three approaches result in the same weekly intake and will maintain your weight. Choose whichever fits your lifestyle best.
Common Mistakes When Eating at Maintenance
❌ Not accounting for weekends
Many people eat perfectly Monday-Friday then go significantly over on weekends. Two days of 1,000+ surplus can completely offset 5 days of deficit or maintenance.
❌ Forgetting liquid calories
Alcohol, sodas, coffee drinks, and juices add up quickly. A few drinks can easily add 500+ uncounted calories.
❌ Not weighing portions
Eyeballing portions can lead to 20-40% underestimation. Use a food scale, at least initially, to calibrate your perception.
❌ Reacting to daily weight fluctuations
Weight can fluctuate 2-5 lbs daily based on water, sodium, and waste. Don't panic or adjust based on a single weigh-in.
❌ Using exercise to "earn" more food
Exercise calorie estimates are notoriously inaccurate (often 2x overestimated). Your activity level already accounts for exercise — don't double-count.
Frequently Asked Questions
Everything you need to know about maintenance calories
What are maintenance calories?
Maintenance calories (also called TDEE - Total Daily Energy Expenditure) are the number of calories your body needs each day to maintain your current weight. Eating at maintenance means you won't gain or lose weight — your energy in equals your energy out.
How do I calculate my maintenance calories?
Calculate your BMR (Basal Metabolic Rate) using your age, gender, height, and weight, then multiply by an activity factor (1.2-1.9) based on your exercise level. Our calculator does this automatically using the Mifflin-St Jeor equation, the most accurate formula for most adults.
Why should I know my maintenance calories?
Knowing your maintenance calories is the foundation of any diet plan. To lose weight, eat below maintenance. To gain muscle, eat above maintenance. To maintain weight after dieting, eat at maintenance. It's your metabolic starting point for any goal.
Should I eat at maintenance to build muscle?
For optimal muscle growth, most people should eat slightly above maintenance (100-300 calories surplus). However, beginners and those with higher body fat can build muscle at maintenance through body recomposition — simultaneously losing fat and gaining muscle.
How accurate are maintenance calorie calculators?
Calculators provide estimates within about 10% accuracy for most people. Use the result as a starting point, track your weight for 2-3 weeks, then adjust. If you're gaining weight, reduce by 100-200 calories; if losing, increase by the same amount.
Do maintenance calories change over time?
Yes. Your maintenance calories change based on: weight changes (smaller bodies burn fewer calories), age (metabolism slows with age), muscle mass (more muscle = higher metabolism), and activity level changes. Recalculate every 10-15 pounds of weight change.
What activity level should I choose?
Be conservative — most people overestimate. Sedentary: desk job, no exercise. Lightly active: 1-3 light workouts/week. Moderately active: 3-5 moderate workouts/week. Very active: 6-7 hard workouts/week. Extremely active: physical job plus daily training.
What macros should I eat at maintenance?
At maintenance, a balanced approach works well: 25-35% protein (0.7-1g per pound bodyweight), 25-35% fat (minimum 0.3g per pound), and remaining calories from carbs. Adjust based on your preferences and performance.
How long should I eat at maintenance after dieting?
After a diet phase, eat at maintenance for at least 4-8 weeks before starting another deficit. This 'maintenance phase' helps restore metabolic rate, hormone levels, and psychological relationship with food. The longer you dieted, the longer you should maintain.
Can I eat different amounts on different days?
Yes! What matters most is your weekly average. You can eat more on training days and less on rest days (calorie cycling), or slightly more on weekends if balanced by lower intake on weekdays. Weekly total is more important than daily perfection.
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. PubMed
- Katch FI, McArdle WD. Prediction of body density from simple anthropometric measurements in college-age men and women. Human Biology. 1973;45(3):445-455.
- Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7. PubMed
- Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702. PubMed