What maintenance calories are
Your maintenance calories — total daily energy expenditure (TDEE) — are what you burn in a day, and eating that amount keeps your weight steady. It's your BMR (resting burn) × an activity factor. Using the Mifflin-St Jeor equation, a 30-year-old, 80 kg, 180 cm man has a BMR near 1,780; at a moderate 1.55 factor, TDEE is about 2,759 calories. The starting point is the resting figure from the BMR calculator.
How to use this calculator
Enter sex (1 male, 0 female), age, weight in kg, height in cm, and an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 very active, 1.9 athlete. The result is your estimated maintenance calories.
Using TDEE for your goal
To lose weight, eat below maintenance — see the calorie deficit calculator. To gain, eat above it — the weight gain calculator. A 300–500 calorie change a day is a sustainable pace in either direction.
Estimates, not exact
Formulas approximate the average person; real burn varies with muscle mass, genetics and daily movement. Treat the number as a starting point and adjust based on how your weight actually trends over a few weeks. For information only, not medical or nutrition advice.
Frequently asked questions
- How do I calculate maintenance calories?
- Find your BMR with the Mifflin-St Jeor equation, then multiply by an activity factor (1.2–1.9). A moderately active person multiplies BMR by about 1.55.
- What is TDEE?
- Total daily energy expenditure — the calories you burn in a day from resting metabolism plus activity. Eating that amount maintains your weight.
- Which activity factor should I use?
- 1.2 for sedentary, 1.375 light exercise, 1.55 moderate, 1.725 very active, 1.9 athlete. Pick the one that matches a typical week.
- Why isn't my weight matching the estimate?
- These are averages. Adjust your intake up or down based on your actual weight trend over a few weeks.
- Does my job count as activity?
- Yes. Activity factors cover everything you do in a day, not just workouts. Someone on their feet all day at work can sit near 1.55 without training, while a desk worker who lifts three times a week may still be closer to 1.375.