This tool helps you calculate your daily maintenance calories and BMI based on your input.
How to Use the Maintenance Calorie Calculator
To use the maintenance calorie calculator, input your weight, height, age, and select your gender and activity level. Click on the “Calculate” button to see your maintenance calorie need.
How it Works
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor.
- For men: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5
- For women: BMR = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161
The result is then multiplied by the activity level factor to get your daily maintenance calories.
Limitations
This calculator provides an estimate and should not replace professional medical advice. Individual needs can vary based on factors not accounted for by this calculator, such as muscle mass, body composition, and overall health.
Use Cases for This Calculator
Calculate Basal Metabolic Rate (BMR)
Enter your height, weight, age, and gender to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to maintain basic functions at rest. BMR is essential for determining your maintenance calorie intake.
Determine Total Daily Energy Expenditure (TDEE)
By selecting your activity level, you can estimate your Total Daily Energy Expenditure (TDEE) using the Harris-Benedict equation or other formulas. TDEE accounts for daily activity levels and is crucial for setting calorie consumption goals.
Calculate Maintenance Calories
Once you have your BMR and TDEE values, the calculator computes your maintenance calories by factoring in your activity level and body composition goals. This figure represents the daily calorie intake required to maintain your current weight.
Set Body Mass Index (BMI) Goal
With the maintenance calorie calculator, you can set a target Body Mass Index (BMI) to achieve your desired weight or fitness level. The BMI is a widely-used indicator of body fat percentage based on height and weight.
Track Caloric Deficit or Surplus
Monitor your daily calorie intake compared to your maintenance calories to determine if you are in a caloric deficit or surplus. A deficit promotes weight loss, while a surplus leads to weight gain.
Adjust Macronutrient Ratios
Based on your maintenance calories, you can customize your macronutrient ratios for protein, carbohydrates, and fats to align with your fitness goals. Proper macronutrient distribution is vital for optimal performance and health.
Optimize Meal Planning
Use the calculator to plan balanced meals within your calorie budget, ensuring you meet your nutritional needs while adhering to your maintenance calorie goals. Meal planning helps you stay on track with your fitness objectives.
Calculate Weight Loss or Gain Rate
By entering your target weight and timeframe, the calculator determines the rate of weight loss or gain required to reach your goal. Setting realistic timelines helps you manage your expectations and progress effectively.
Receive Daily Calorie Recommendations
Get personalized daily calorie recommendations based on your maintenance calories and fitness goals. Following these recommendations helps you maintain a healthy weight or achieve specific body composition objectives.
Monitor Progress and Adjustments
Regularly evaluate your calorie intake, activity levels, and weight changes to track progress. Adjust your maintenance calories as needed to align with your evolving fitness journey and ensure sustainable results.