Nutrition tool
Maintenance calorie calculator (TDEE)
Calculate your maintenance calories — your Total Daily Energy Expenditure (TDEE) — from your sex, age, height, weight and activity level. This is the number you eat to stay the same weight.
- Mild fat loss (−10%)
- 2466 kcal
- Fat loss (−20%)
- 2192 kcal
- Lean gain (+10%)
- 3014 kcal
Eat this to maintain your weight. For a goal, use the calorie-target calculator.
The basics
What is Maintenance Calorie?
Your maintenance calories (TDEE) are how much energy you burn in a typical day. Eat that amount and your weight holds; eat less and you lose fat; eat more and you gain. We calculate your BMR with Mifflin-St Jeor and multiply by your activity factor. It's a strong estimate — adjust from your real weight trend over 2–3 weeks.
How to use it
- 1Enter your details. Sex, age, height and weight set your BMR.
- 2Pick activity level. Choose the option that best matches your weekly training and movement.
- 3Read maintenance. Your TDEE — the calories to maintain your weight — is shown, with goal targets.
FAQ
Maintenance Calorie Calculator — questions
How many calories do I need to maintain my weight?
Your maintenance calories equal your BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active). Enter your details above and we calculate it instantly.
How many calories should I eat to lose weight?
A deficit of roughly 10–20% below maintenance is sustainable for most people. The calculator shows those targets; our coaching dials in the exact number from your real data.
Why isn't my weight matching the calculator?
Estimates are a starting point. Track your weight trend over 2–3 weeks and adjust calories up or down — that's exactly what data-driven coaching does for you.
Put it to work
Turn your number into a plan
A calculator gives you a number. Coaching turns it into a programme that adapts to your data — start with the guide and the matching programme.
More tools
Other nutrition calculators
Ready to put your numbers to work?
Start with a free consultation. Tell us your goal and your data — we’ll show you the path. No pressure, no spam.