This tool will help you calculate the number of calories you need to maintain your current weight.
How to Use This Calculator
To use this calculator, please follow these steps:
- Enter your age in years in the “Age” field.
- Select your gender from the “Gender” dropdown menu.
- Enter your weight in kilograms in the “Weight” field.
- Enter your height in centimeters in the “Height” field.
- Select your activity level from the “Activity Level” dropdown menu.
- Click the “Calculate” button to compute your maintenance calories.
How It Works
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. The BMR is then multiplied by an activity factor that corresponds to your lifestyle to estimate your total daily calorie needs for maintenance.
- If you are male, BMR = 88.362 + (13.397 * weight) + (4.799 * height) – (5.677 * age).
- If you are female, BMR = 447.593 + (9.247 * weight) + (3.098 * height) – (4.330 * age).
The activity factor varies based on your activity level:
- Sedentary (little or no exercise): 1.2
- Lightly active (light exercise/sports 1-3 days/week): 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): 1.55
- Very active (hard exercise/sports 6-7 days a week): 1.725
- Super active (very hard exercise/sports & physical job): 1.9
Limitations
While this calculator provides a good estimate, individual needs can vary based on a number of factors not accounted for in this formula, such as muscle mass, metabolic health, and more. It’s always best to consult with a healthcare provider or nutritionist for personalized advice.
Use Cases for This Calculator
Calculate your daily calorie needs
Enter your information including age, gender, weight, height, and activity level to determine the number of calories you need to maintain your current weight. This will help you make informed decisions about your diet and fitness goals.
Plan your calorie intake for weight management
Use the calculator to set calorie goals for weight loss, maintenance, or gain. Whether you want to shed some pounds, maintain your current weight, or bulk up, knowing your maintenance calories is essential for creating an effective and sustainable plan.
Adapt your calorie needs based on activity level
Adjust your daily calorie requirements based on your activity level, from sedentary to very active. By taking your activity level into account, you can ensure that you are consuming the right amount of calories to support your lifestyle and fitness goals.
Determine your maintenance calories for a healthy lifestyle
By calculating your maintenance calories, you can establish a baseline for a healthy and balanced diet. Knowing how many calories your body needs to maintain its current weight can guide you in making smart choices to promote overall well-being.
Tailor your calorie intake to support muscle growth
If you’re looking to build muscle, knowing your maintenance calories is crucial for providing your body with the energy it needs for growth and repair. Use the calculator to fine-tune your calorie intake and optimize your muscle-building efforts.
Monitor your calorie consumption for weight maintenance
Regularly track your calorie intake against your maintenance calories to ensure that you are maintaining your weight effectively. Keeping an eye on your calorie consumption can help you adjust your diet as needed and prevent unwanted fluctuations.
Calculate maintenance calories for long-term weight management
Knowing your maintenance calories is essential for sustainable weight management. Use the calculator to establish a calorie target that aligns with your goals and promotes long-term success in maintaining a healthy weight.
Fine-tune your calorie intake for optimal performance
Whether you’re an athlete or simply looking to optimize your performance, knowing your maintenance calories can support your training and recovery needs. Use the calculator to adjust your calorie intake for peak performance.
Personalize your calorie goals based on individual factors
Your age, gender, weight, height, and activity level all play a role in determining your maintenance calorie needs. Input your specific information into the calculator to personalize your calorie goals and achieve results tailored to you.
Use your maintenance calories as a roadmap for nutritional balance
Your maintenance calories serve as a guide for creating a balanced diet that supports your health and wellness. By understanding your calorie needs, you can make informed choices about the foods you consume to foster a nourished and balanced lifestyle.