# Maintenance Calorie Calculator

Calculate your maintenance calories using the Mifflin-St Jeor equation. Get your BMR, TDEE, and suggested macronutrient breakdown for weight maintenance.

## What this calculates

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.

## Inputs

- **Gender**
- **Weight** (kg) — min 30, max 500
- **Height** (cm) — min 100, max 250
- **Age** (years) — min 15, max 120
- **Activity Level** — options: Sedentary (little or no exercise), Lightly active (1–3 days/week), Moderately active (3–5 days/week), Very active (6–7 days/week), Extra active (very hard exercise/physical job)

## Outputs

- **Basal Metabolic Rate (BMR)** — Calories your body burns at complete rest
- **Maintenance Calories** — Total daily calories to maintain current weight
- **Suggested Protein** — formatted as text — Recommended daily protein intake
- **Suggested Carbs** — formatted as text — Recommended daily carbohydrate intake
- **Suggested Fat** — formatted as text — Recommended daily fat intake

## Details

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.

## Frequently Asked Questions

**Q: How do I know if I am eating at maintenance?**

A: Track your weight over 2–4 weeks while eating your calculated maintenance calories. If your weight remains relatively stable (within 0.5 kg), you are at or near maintenance. Day-to-day fluctuations are normal due to water retention, food volume, and other factors.

**Q: Why is knowing my maintenance calories important?**

A: Maintenance calories serve as the baseline for any diet plan. To lose weight, eat below maintenance; to gain weight, eat above it. Without knowing this number, it is difficult to create an accurate calorie target for your goals.

**Q: Do maintenance calories change over time?**

A: Yes. Your maintenance calories change as your weight, age, body composition, and activity level change. It is a good idea to recalculate every few months or whenever your circumstances change significantly.

**Q: What macro split should I use?**

A: The 30/40/30 split (protein/carbs/fat) is a balanced starting point. For muscle building, increase protein to 35–40%. For endurance athletes, increase carbs to 50–60%. For ketogenic diets, fat rises to 70–75% with carbs under 10%. Always ensure adequate protein (at least 0.8 g/kg body weight).

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Source: https://vastcalc.com/calculators/health/maintenance-calorie
Category: Health & Fitness
Last updated: 2026-04-21