Calculator for Maintenance Calories

You can determine how many calories your body need to maintain your current weight with our maintenance calorie calculator. Use our calculators for carbs, proteins, and fat consumption to determine the optimal way to consume these calories throughout your diet.

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You may learn how to determine your maintenance calorie intake, why maintaining your weight is different from maintaining your weight reduction, and how to calculate maintenance calories in the article below.

Calorie intake per day: how many calories are necessary?

Since everyone of us is unique, we all require varying quantities of energy in order to maintain our weight. The amount of energy needed by an individual is determined by a number of characteristics, including age, height, weight, physiological condition, body composition, and degree of physical activity.

Make sure your weight is within the healthy range first. Why is it so crucial? According to research, keeping a healthy weight can help avoid a number of illnesses, including diabetes, heart disease, and even some forms of cancer! Use our ideal weight calculator to determine your target weight if your body mass is outside of the healthy range. Rather than concentrating on weight management in this case, you should raise or reduce your calorie intake.

What makes knowing my maintenance calorie intake desirable?

Understanding the calories you need for maintenance:

You are able to choose your meals carefully. You may make better use of the nutrition data table on food goods by knowing how much macronutrient you should eat;

you are able to control your weight in an efficient manner; knowing your baseline will be crucial if you choose to develop or lose body mass;

You’ll be able to schedule your weight growth or reduction at a healthy rate and make sure your body gets the energy it requires.

How are maintenance calories calculated? What calories do I need for maintenance?

There are several approaches to determining one’s maintenance caloric intake. Some of these require special equipment and must be done in a lab; others call for the use of apps, fitness monitors, or various calculations. Although there isn’t a single formula that works for everyone, we often calculate energy expenditure by multiplying your basal metabolic rate (BMR) by the appropriate physical activity level (PAL) value.

Several formulas that estimate basal metabolic rate have been created by researchers. The Mifflin-St Jeor equation, which is one of the most widely used BMR equations and is advised by the US Academy of Nutrition and Dietetics, is the one we use in our maintenance calorie calculator.

A person’s daily physical activity can be expressed by their physical activity level. Various PAL values, which have been validated in numerous investigations, have been determined from research that assesses Total Daily Energy Expenditure (TDEE) directly in the laboratory. Adult PAL levels typically fall between 1.20 and 2.40.

Have you ever wondered how many calories you burn when engaging in certain activities? To find out, use the calories burnt calculator!

maintenance of weight loss

Regretfully, studies reveal that less than 20% of weight loss participants are able to sustain a 10% decrease in weight relative to their starting weight over the course of a year. They determined a number of causes.

The past of fluctuating weight;

unrestrained eating;


Increased appetite

eating in reaction to tension and feelings;

passive responses to issues; and

The body’s reaction to losing weight.

Following their estimated maintenance calories would result in weight gain since some persons who lose weight really require less energy than someone who was already at that weight (all other things being equal). Because weight reduction impacts components of total energy expenditure, such as thermic effect of meals, nonexercise energy expenditure, and basal metabolic rate, it is impossible to determine how much energy need is reduced as a result of weight loss. Our body are just trying to move us more efficiently, so you might not even be aware that you are moving less.

Don’t worry if you recently lost weight—that doesn’t imply you’ll get it back! Having knowledge of the variables related to maintaining weight reduction will enable you to put preventative measures into practice. Increasing your level of physical activity might be among the simplest and most beneficial ways to deal with this issue.

Do the calories you need for maintenance change?

The quantity of calories needed to maintain the existing state—rather than causing weight growth or loss—is known as the maintenance caloric intake. The basal metabolic rate (BMR) and degree of physical activity (PAL) are the two key determinants of the maintenance calories value. Your maintenance calories may vary if any of those two things changes.

The PAL shift makes sense: you burn more calories while you move more, and you require fewer calories when you stop moving.
The BMR changes more subtly and is more difficult to treat. Your body mass index (BMR) is determined by a number of factors, including your age, sex, heredity, hormonal balance (particularly the health of your thyroid), body temperature, and ambient temperature. We do affect our level of activity; for example, high-intensity interval training (HIIT) exercises raise our basal metabolic rate (BMR) for a while even after the session.

How many calories do I need for maintenance?

The amount of calories required to maintain your present body weight is known as your maintenance caloric intake. You should not gain or lose weight if you exercise in the same manner and consume your maintenance calories.

Basal metabolic rate, or BMR, is often multiplied by physical activity factor, or PAL, to determine your maintenance caloric intake. The Mifflin-St Jeor formula may be used to calculate your BMR; it is different for males and women.