Maintenance Calories Calculator
Estimate the calorie intake likely to maintain body weight across a typical week.
Your Maintenance Calories Result
Result status:
Practical interpretation
Important: Estimate only—not medical advice.
How the Maintenance Calories Calculator works
Formula: BMR = 10W + 6.25H − 5A + S; maintenance = BMR × activity factor, where S is +5 male or −161 female.
Mifflin–St Jeor estimates resting needs from sex, age, weight, and height, then a 1.2–1.9 activity multiplier estimates total expenditure.
Assumptions and limits: Activity categories are broad. Calibrate against 2–4 weeks of average intake and body weight rather than treating the first result as exact. Results are estimates for education and planning, not medical advice.
How to use your result
Use the result as a starting point, not a pass-or-fail score. Keep your inputs consistent, observe relevant trends over time, and adjust only when the trend—not one day—shows the estimate does not fit your needs.
Body measurements and equation-based targets always contain uncertainty. If your result conflicts with symptoms, a diagnosis, medication guidance, pregnancy needs, an eating-disorder recovery plan, or instructions from your care team, follow your qualified health professional.
Frequently Asked Questions
What does the Maintenance Calories Calculator calculate?
It estimates estimate mifflin maintenance calories and calibrate from body-weight trends.. The result is an educational planning estimate rather than a clinical assessment or guaranteed performance outcome.
What formula does the Maintenance Calories Calculator use?
BMR = 10W + 6.25H − 5A + S; maintenance = BMR × activity factor, where S is +5 male or −161 female. The full method and assumptions are displayed above the references.
Can I enter metric or imperial measurements?
Yes. Imperial mass and height entries are converted to kilograms and centimeters before calculation, while results use your selected display system.
How accurate is the Maintenance Calories Calculator?
It is best used as a starting point. Activity categories are broad. Calibrate against 2–4 weeks of average intake and body weight rather than treating the first result as exact.
How should I use the result in training or nutrition planning?
Apply it conservatively, keep inputs and measurement conditions consistent, and use multi-week trends in performance or body weight before adjusting your plan.
When should I recalculate?
Recalculate after a meaningful change in body weight, training performance, activity, or another required input—not in response to normal day-to-day fluctuations.
Who should seek individualized guidance?
Minors, pregnant people, competitive athletes with specialized demands, and anyone with an injury, medical condition, or eating-disorder history should consult an appropriately qualified professional.
Is this result medical advice?
No. The calculator cannot account for a diagnosis, medication, injury, laboratory result, or instructions from your health care team.
Scientific References
- A new predictive equation for resting energy expenditure in healthy individuals American Journal of Clinical Nutrition
- Body Weight Planner and energy balance information National Institute of Diabetes and Digestive and Kidney Diseases
- ACSM Guidelines for Exercise Testing and Prescription American College of Sports Medicine