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This free maintenance calorie calculator instantly estimates the calories you need to consume to maintain your current body weight. Whether you exercise daily or not, the tool calculates optimal caloric intake for weight maintenance.
To calculate your maintenance calories manually:
The calculator also allows you to directly estimate your macronutrient needs.
This advanced BMR formula accurately calculates maintenance calories:
Men: BMR = 10 × W + 6.25 × H - 5 × A + 5
Women: BMR = 10 × W + 6.25 × H - 5 × A - 161
One of the earliest BMR equations:
Men: BMR = 13.397 × W + 4.799 × H - 5.677 × A + 88.362
Women: BMR = 9.247 × W + 3.098 × H - 4.330 × A + 447.593
Calculates BMR based on lean body mass (LBM):
BMR = 370 + 21.6 × (1 - Body Fat) × Weight
PAL represents your daily activity level. Multiply your BMR by PAL to get total calories needed for maintenance. Typical PAL values for adults range from 1.2 to 2.4.
| PAL | Description |
|---|---|
| 1.2 | Little or no exercise |
| 1.4 | Light exercise 1-2 times/week |
| 1.6 | Moderate exercise 2-3 times/week |
| 1.75 | Hard exercise 3-5 times/week |
| 2 | Physical job or hard exercise 6-7 times/week |
| 2.4 | Professional athlete |
To maintain a healthy diet, use these general macronutrient ratios:
| Macronutrient | Percent of Calories |
|---|---|
| Protein | 10-35% |
| Carbohydrates | 45-65% |
| Fats | 20-35% |
Note: Some diets or fitness goals may require adjusting these ratios for optimal results.
For precise calculations, use our macro calculator or TDEE calculator.
Our maintenance calorie calculator is easy to use and helps you quickly estimate the calories needed to maintain your current weight.
Maintenance calories are the number of calories required to maintain your current body weight. Using the maintenance calorie calculator gives you an accurate estimate of your daily caloric needs.
No. Maintenance calories include BMR plus the calories burned during any physical activity:
Maintenance Calories = BMR + Calories Burned During Physical Activity
If you are completely sedentary (e.g., lying in bed), your maintenance calories equal your BMR.
Yes. Your maintenance calories can change if your BMR or activity level changes. For example, increasing exercise or gaining lean body mass will increase your caloric needs. Use the calculator to quickly re-estimate your maintenance calories whenever changes occur.
The following table shows the energy content of common food components:
| Food Component | kJ per gram | Calories (kcal) per gram | kJ per ounce | Calories (kcal) per ounce |
|---|---|---|---|---|
| Fat | 33 | 8.8 | 1049 | 269 |
| Proteins | 17 | 4.1 | 482 | 116 |
| Carbohydrates | 17 | 4.1 | 482 | 116 |
| Fiber | 8 | 1.9 | 227 | 54 |
| Ethanol (Alcohol) | 29 | 6.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (Sugar Alcohols, Sweeteners) | 10 | 2.4 | 283 | 68 |
Use this table alongside the calculator to understand the energy content of foods you consume, helping you manage calories efficiently.
Sources include Wikipedia articles on Weight Management, Calorie, Food Energy, Basal Metabolic Rate (BMR), Physical Activity, and BMI.
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