Maintenance Calories Calculator
Use this maintenance calories calculator to estimate how many calories you may need per day to maintain your current weight based on age, gender, height, weight, and activity level.
Maintenance calories are also known as TDEE, or Total Daily Energy Expenditure. This estimate can help you plan weight loss, weight maintenance, or muscle gain goals.
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Maintenance Calories Calculator
This calculator gives an estimate only and is not medical advice.
What Are Maintenance Calories?
Maintenance calories are the estimated number of calories your body needs daily to maintain your current weight. If you eat around this amount consistently, your weight may stay relatively stable.
How This Calculator Works
This calculator estimates your basal metabolic rate, then multiplies it by your activity level to estimate your total daily energy expenditure.
How To Use Maintenance Calories
- Eat near maintenance calories to maintain weight
- Eat below maintenance calories for weight loss
- Eat above maintenance calories for weight gain or muscle gain
- Track progress and adjust over time
Maintenance Calories And Weight Loss
If your goal is weight loss, you generally need a calorie deficit. A moderate deficit is usually easier to maintain than an aggressive one. Your treadmill, walking, food choices, sleep, and consistency can all affect progress.
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Frequently Asked Questions
What does maintenance calories mean?
Maintenance calories are the estimated calories you need each day to maintain your current weight.
Is TDEE the same as maintenance calories?
Yes. TDEE, or Total Daily Energy Expenditure, is commonly used to estimate maintenance calories.
How many calories should I eat to lose weight?
For weight loss, many people eat below their maintenance calories. The right deficit depends on your body, lifestyle, and health needs.
Can this calculator be exact?
No. It gives an estimate. Real calorie needs can vary based on metabolism, body composition, activity, sleep, stress, and health factors.