Find the daily calorie intake at which your weight stays stable, based on your body and activity level.
Understanding the maintenance calorie calculation
Maintenance is the intake where energy in matches energy out. It is the reference point every other goal is set against — a deficit or surplus only means anything relative to this number.
Maintenance is not fixed. It drifts down as you lose weight and up as you gain, which is why plateaus appear and why the figure is worth recalculating periodically.
Try it with these numbers
Take the starting scenario, a activity level of Moderate (3–5 days/wk). That gives a maintenance of 2,556. Underneath, BMR comes out at 1,649 kcal and Maintain weight at 2,556 kcal. Change any field and every figure updates as you type.
How to use it
- Enter your sex, age, height and weight.
- Choose your activity level.
- Read your maintenance calories and resting rate.
The maths behind it
maintenance = BMR × activity factor
FAQ
How do I confirm my real maintenance?
Track intake and weight for two to three weeks. If weight is stable, your average intake is your maintenance.
Does maintenance change with age?
Gradually, mostly because lean mass declines. Maintaining muscle slows the drift considerably.