Maintenance Calorie Calculator
Your maintenance calories are the number of calories you need to eat each day to maintain your current weight. This calculator uses the Mifflin-St Jeor equation to determine your BMR and activity-adjusted TDEE, plus a suggested macronutrient breakdown.
Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), represent the total number of calories your body uses in a day including basal metabolism, physical activity, and the thermic effect of food. The Mifflin-St Jeor equation calculates BMR as: Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5; Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161. This BMR is then multiplied by an activity factor ranging from 1.2 (sedentary) to 1.9 (extra active).
The suggested macronutrient split of 30% protein, 40% carbohydrates, and 30% fat is a balanced starting point for most adults. Individual needs may vary based on training goals, health conditions, and personal preferences. Athletes and those engaged in heavy resistance training may benefit from higher protein intakes. Consult a registered dietitian for personalized macro recommendations.