Maintenance Calorie Calculator
Discover exactly how many calories you need to maintain your current weight.
Maintenance calories are the exact number of calories your body needs to maintain its current weight. This value, also known as your Total Daily Energy Expenditure (TDEE), is influenced by several factors including your basal metabolic rate (BMR), activity level, age, gender, and body composition.
Knowing your maintenance calorie needs is essential for maintaining your current weight after reaching your goals, creating a strategic starting point for weight loss or muscle gain, understanding your body's energy requirements, and planning effective meal plans and nutrition strategies.
Calculate Your Maintenance Calories
Get a detailed breakdown of your BMR, daily energy expenditure, and target calories
See how long it will take to reach your weight goals with personalized timelines
How to Use Your Maintenance Calorie Results
Apply these strategies to effectively maintain your weight and optimize your health
Focus on Balanced Nutrition
Distribute your calories across all macronutrients - proteins, carbohydrates, and fats. A balanced intake ensures you get all the nutrients your body needs for optimal function.
Monitor Your Weight
Check your weight weekly to ensure you're maintaining. Small fluctuations are normal, but consistent changes may indicate your maintenance calories need adjustment.
Make Adjustments as Needed
If you notice unintended weight changes, adjust your calorie intake by 100-200 calories at a time until you find your true maintenance level.
Recalculate Periodically
Maintenance calories can change with age, activity level, and body composition. Reassess every few months or after significant lifestyle changes.
Did you know? Your maintenance calorie needs are not static. They can shift based on changes in physical activity, muscle mass, age, hormone levels, and even environmental factors like temperature.
For optimal health, aim to meet your calorie needs with nutrient-dense foods and maintain a consistent exercise routine that includes both cardiovascular and strength training activities.
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