Maintenance Calorie Calculator
Find the calorie intake that maintains your weight today — based on the Mifflin-St Jeor BMR and your activity level.
What is Maintenance Calorie?
Knowing your maintenance calories is the starting point for any nutrition plan. Whether you want to lose, gain or stay the same, every plan begins with a number to compare against. Your maintenance is rarely a single fixed value — it shifts with activity, sleep, stress and seasonal changes.
How is it calculated?
Maintenance calories ≈ BMR × activity factor (1.2 sedentary to 1.9 extra-active). BMR uses the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (+ 5 men, − 161 women).
Frequently Asked Questions
- Why does my maintenance differ from online charts?
- Charts assume average activity; your true number depends on your specific lifestyle.
- How often should I recompute?
- Every 5 kg change or when activity changes meaningfully.
- Can two people have the same maintenance?
- Same numbers in, same number out — but lived patterns differ.