To calculate maintenance calories, first find your BMR using your weight, height, age, and gender. Then factor in your activity level to estimate how many calories your body needs to maintain its current weight.
Formula
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Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Table of Variables
| Variable | Meaning |
|---|---|
| BMR | Basal Metabolic Rate |
| Weight | Body weight in kg |
| Height | Height in centimeters |
| Age | Age in years |
What is a Maintenance Calories Calculator | Learn To Maintain Your Calorie Balance With Precision:
Let’s say you’re not trying to gain or lose weight. You just want to keep things steady — feel good, move well, and enjoy your meals. That’s where the Maintenance Calories Calculator comes in. It shows you how many calories your body needs each day to stay just the way it is.
This isn’t guesswork. It uses your weight, height, age, and gender to find your BMR — that’s your body’s basic energy need. From there, it adjusts for your daily activity to give you a full picture of your maintenance calorie intake. Whether you’re a gym regular or more of a weekend stroller, this tool adapts.
It’s especially handy for tracking your intake with a calorie calculator, planning meals with a food calorie calculator, or setting goals with a calorie deficit calculator if you change your mind later. So if you’ve ever asked, “What are my maintenance calories?” — this calculator gives you the answer, tailored just for you.
