Enter your details and activity level to estimate the daily calories needed to maintain your current weight.
Estimating daily calorie needs
Maintenance calories, often called total daily energy expenditure, are what your body uses across a normal day once activity is included. It starts from your basal rate and multiplies by a factor that reflects how active you are, from largely sedentary to training hard every day.
The activity multiplier is the part most people guess wrong, usually overestimating. Be honest about a typical week rather than your best one. These figures are general estimates for information only; anyone making real changes to eating or training should speak with a qualified professional.
The formula
Worked example
A BMR of about 1,649 at a moderate activity factor of 1.55 gives roughly 2,556 maintenance calories per day.
How to read your result
This estimates the calories to maintain your current weight given your activity. It is general information, not a dietary plan; consult a professional for nutrition guidance.
Frequently asked questions
- What is maintenance calories?
- The daily energy that keeps your weight stable at your activity level.
- Which activity level should I pick?
- Choose the one that best matches your typical week of exercise and movement.
- Is this nutrition advice?
- No. It is an estimate for general information only.
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