This tool calculates your daily calorie needs to maintain your current weight based on your personal details and activity level.
How to use: Input your age, gender, weight in kilograms, height in centimeters, and choose your activity level from the dropdown menu. Click on the “Calculate” button to see your maintenance calories, which are the number of calories you need to maintain your current weight.
How it calculates: The calculator uses the Mifflin-St Jeor Equation to estimate Basal Metabolic Rate (BMR), and then multiplies it by an activity factor to account for different activity levels.
- For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
- For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
Limitations: This calculator provides estimates only and should not be considered as medical advice. Factors such as muscle mass, body composition, and overall health can influence your actual calorie needs.
Use Cases for This Calculator
Calculate Daily Maintenance Calories
Enter your weight, height, age, and activity level to determine the number of calories you need to maintain your current weight. This helps you understand your daily energy requirement and plan your diet accordingly.
Adjust Calorie Intake for Weight Management
Check how your daily maintenance calories change as you lose or gain weight. Understanding this relationship is crucial in achieving your weight goals and maintaining a healthy lifestyle.
Estimate Caloric Needs for Various Activity Levels
Explore how your activity level affects your calorie needs. Whether you are sedentary, lightly active, moderately active, or very active, this calculator helps you customize your calorie intake based on your lifestyle.
Track Caloric Requirement Changes Over Time
Monitor how your maintenance calories vary with age as your metabolism changes. Keeping track of these fluctuations helps you make informed decisions about your diet and health.
Plan Long-term Caloric Intake Goals
Set realistic calorie intake goals for a sustainable and balanced diet. Use the calculator to establish a healthy eating pattern that supports your overall well-being and weight management objectives.
Compare Caloric Needs Between Individuals
Compare your daily maintenance calories with those of friends or family members. Understanding individual variations in caloric requirements can facilitate healthy discussions about nutrition and fitness.
Review Maintenance Calories for Nutritional Planning
Review your maintenance calorie needs when planning meals or creating a diet plan. This information enables you to make informed choices about portion sizes, food selection, and overall nutritional balance.
Understand Caloric Requirements for Maintenance Phase
Learn how to maintain your weight by meeting your daily calorie requirements. This knowledge is essential for sustaining weight loss achievements or managing weight fluctuations effectively.
Monitor Caloric Needs During Fitness Training
Adjust your calorie intake during periods of increased physical activity or exercise training. By monitoring your maintenance calories, you ensure that your body receives adequate fuel for optimal performance and recovery.
Calculate Caloric Needs for Specific Health Goals
Determine your daily maintenance calories based on specific health goals, such as muscle gain, fat loss, or overall well-being. Tailoring your caloric intake to your objectives is key to achieving sustainable results and maintaining a healthy lifestyle.