Maintenance Calorie Calculator

The calculation starts by estimating your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula, which accounts for weight in kilograms, height in centimeters, age in years, and biological sex. For males, the BMR equation is expressed as (10 * weight) + (6.25 * height) - (5 * age) + 5, while for females, the constant at the end becomes -161. Once your baseline metabolic energy is established, the tool multiplies this figure by a Physical Activity Level (PAL) factor ranging from 1.2 for sedentary lifestyles up to 2.4 for extreme athletic regimens. This final product yields your Total Daily Energy Expenditure (TDEE), commonly known as your maintenance calories.

Consider a 30-year-old male who is 175 cm (1.75 meters) tall, weighs 75 kg, and exercises moderately about 3 to 5 days a week (corresponding to an activity factor of roughly 1.55). First, we calculate his BMR: (10 * 75) + (6.25 * 175) - (5 * 30) + 5 = 750 + 1093.75 - 150 + 5 = 1698.75 kcal per day. Next, we apply his activity multiplier: 1698.75 * 1.55 = 2633 kcal. Therefore, this individual requires approximately 2,633 calories daily to sustain his current body weight.

Monitor your weight consistently for two weeks while consuming your calculated maintenance calories to verify accuracy, as individual metabolisms can naturally vary by a small percentage. Remember to update your calorie target whenever your body weight shifts significantly or your daily activity routine changes. Avoid relying solely on generalized formulas if you have unusually high muscle mass or specific medical conditions that impact metabolic rate.