Maintenance Calorie Calculator
Find your maintenance calories — the intake that holds your weight steady — from the Mifflin-St Jeor BMR equation times your activity level. An estimate; track your weight for 2–3 weeks and adjust by the real trend.
Your maintenance calories
2,250 kcal/day
That is 15,749 kcal per week. Eating this much should hold your weight steady.
How to use this number
| Eat at maintenance | 2,250 kcal/day |
| Weigh yourself daily, compare weekly averages | 2–3 weeks |
| Weight creeping up? Cut | 100–200 kcal/day |
| Weight drifting down? Add | 100–200 kcal/day |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
No formula measures your true maintenance — it estimates it. Your real maintenance is the intake at which your weight stays flat over 2–3 weeks. Use this figure as the starting point and adjust by the trend on the scale.
Formula & source — Mifflin-St Jeor equation (Mifflin et al., 1990)
Maintenance = BMR × activity factor, where BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) / − 161 (women), and the activity factor runs from 1.2 (sedentary) to 1.9 (extra active).
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: TDEE Calculator · BMR Calculator · Calorie Calculator