Same as TDEE?
Yes—the calculation is the same; naming differs by what people search for.
Maintenance Calorie Calculator
Find the calories that should keep your weight steady at your current activity level.
Maintenance calories
Same inputs as TDEE—maintenance is BMR scaled by how active you are.
About this calculator
How to use Maintenance Calorie Calculator, plus the formulas and logic behind the results.
Tool description
Maintenance calories match your total daily burn when weight is stable. This is the anchor for cutting or bulking.
How to use
- Enter sex, age, height, and weight.
- Select activity level.
- Calculate maintenance kcal/day.
- Eat at this level 2–4 weeks and adjust if weight drifts.
Formulas & reference
Maintenance = Mifflin BMR × activity multiplier
Fine-tuning
- Weight up 2+ weeks → lower ~100–200 kcal
- Weight down 2+ weeks → raise ~100–200 kcal
- Use weekly average scale weight
Calculation logic
Identical math to TDEE—presented for users searching specifically for maintenance calories.
Real maintenance shifts with weight change, NEAT, and training volume. Re-estimate after major lifestyle changes.
Maintenance Calorie Calculator FAQ
Common questions about this calculator and how to use the results.
Why am I gaining at maintenance?
Estimates err high, or weekend intake exceeds weekday tracking.
Reverse dieting?
After a long cut, raise calories slowly toward recalculated maintenance.
Athletes in season?
In-season maintenance may exceed off-season if training volume jumps.
Older adults?
Equations are population averages—track and adjust personally.
Hormones or meds?
Some medications affect weight; nutrition needs individual professional advice.