What are maintenance calories?
Maintenance is the average intake that balances expenditure over time. It is better viewed as a moving range than a permanently fixed number because activity, body weight, and energy use change.
How the maintenance estimate works
Maintenance is estimated as TDEE: Mifflin–St Jeor resting energy multiplied by a typical activity factor from 1.2 to 1.9. No weight-loss deficit or weight-gain surplus is required for the maintenance result.
How to use this calculator
- 1Enter current measurements rather than your goal measurements.
- 2Select the activity level that best matches an ordinary week.
- 3Calculate and compare the estimate with several weeks of consistent intake and weight records.
Understanding your result
If your average weight is stable while intake is reasonably consistent, that observed intake provides context for your maintenance needs. A single day's change cannot confirm whether you are above or below maintenance.
Assumptions & limitations
- Food logging and activity estimates both contain uncertainty.
- Maintenance can change during recovery, pregnancy, breastfeeding, or significant changes in training.
Frequently asked questions
Why does maintenance change from day to day?+
Movement, training, digestion, and other demands vary. The calculator estimates a typical day rather than each day's exact expenditure.
Can I find maintenance from my food log?+
A consistent intake record alongside several weeks of average weight can help. Water shifts and incomplete logging make very short comparisons unreliable.
Should I use current weight or goal weight?+
Use current weight to estimate present maintenance. A future weight would describe a different scenario and does not represent today's needs.
Is maintenance useful after a diet?+
It can provide a starting estimate for stabilizing weight. Actual needs may differ from the equation after weight loss, so use observed trends and professional advice when appropriate.
