Maintenance calorie calculator
Estimate the daily calories that may maintain your current weight, compare activity levels, and learn how to check the estimate against a weight trend.
Searching for an AI maintenance calorie calculator? This one uses a standard published formula, not an AI model, so you can see exactly how your number is made. See how BiteCal AI tracks meals against it.
Maintenance calories
per day · estimates vary between people
BMR · Mifflin–St Jeor
1,780 kcal
rough ±10%: 1,602–1,958
Maintenance
2,759 kcal
Moderate
Estimated calories at each activity level
| Activity | Multiplier | Calories/day |
|---|---|---|
| Sedentary · little exercise | 1.2 | 2,136 |
| Light · 1–3 days/week | 1.375 | 2,448 |
| Moderate · 3–5 days/week | 1.55 | 2,759 |
| Very active · 6–7 days/week | 1.725 | 3,071 |
| Extra active · physical job / athlete | 1.9 | 3,382 |
Check your maintenance estimate over two weeks
- Log food and drink as consistently as you can, using the same measurement units.
- Weigh under similar conditions each morning and compare weekly averages, not single-day changes.
- Use the trend with your average intake to refine the estimate; water shifts and incomplete food logs can distort short periods.
Deficit · −250 kcal
≈ 0.23 kg/week down
Maintenance
≈ stable over time
Surplus · +250 kcal
≈ 0.23 kg/week up
The scale uses the static 7,700 kcal/kg approximation and does not predict an individual’s exact weight change.
Estimate maintenance from your weight and intake log →When Mifflin–St Jeor is selected, a rough ±10% planning range is shown. It is not a statistical confidence interval.
Continue with the macro calculator. You can also explore the weight-loss timeline.
Your result explained
Maintenance calories are an estimate of daily energy expenditure at your current body size and chosen activity level. The number is a starting hypothesis; a consistent intake and multi-week trend can help you judge whether it fits.
How it’s calculated
The calculator estimates BMR with Mifflin–St Jeor and multiplies it by the selected activity factor. If you enter a body-fat estimate between 5% and 50%, Katch–McArdle is used instead. No formula directly measures an individual’s daily energy expenditure.
Worked example: For a 30-year-old male, 80 kg and 180 cm, the Mifflin estimate is 1,780 kcal/day. With the moderate activity factor of 1.55, estimated maintenance is 2,759 kcal/day.
Limits and accuracy
Body weight can vary from water, glycogen, food volume, and other factors. A two-week log can still be noisy; use consistent records and longer trends, and consult a qualified professional for individualized nutrition care. The deficit/surplus scale is a static approximation, not a forecast.
Activity factors used
| Level | Factor | Description |
|---|---|---|
| Sedentary | 1.20 | Little planned exercise |
| Light | 1.375 | Light activity 1–3 days/week |
| Moderate | 1.55 | Moderate activity 3–5 days/week |
| Very active | 1.725 | Hard activity 6–7 days/week |
| Extra active | 1.90 | Very hard training or physical work |
Frequently asked questions
What are maintenance calories?
Maintenance calories are an estimate of average daily intake at which body weight may remain broadly stable over time. Actual needs fluctuate and must be interpreted with longer-term trends.
How accurate is a maintenance calorie calculator?
It provides a formula-based estimate, not a measurement. The estimate can differ because activity, body composition, individual metabolism, and logging accuracy vary.
How can I test my maintenance estimate?
For about two weeks, record intake consistently and weigh under similar conditions. Compare weekly averages and account for water changes; longer observations can provide a clearer signal.
What does the deficit and surplus scale show?
It converts a fixed 250 kcal/day difference using the approximate 7,700 kcal per kg rule. Real weight change is dynamic, so the scale is illustrative rather than predictive.
Can maintenance calories change?
Yes. Body weight, activity, health, and other circumstances can change energy needs. Revisit the estimate when those assumptions change.
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Estimates only. This is not medical advice. Last reviewed: 20 October 2026.