Maintenance calories
Maintenance Calories Calculator
Find the calories you need to maintain your current weight, plus your weekly maintenance total and a practical macro split.
Your maintenance calories
2,763kcal/day
19,341 calories per week at moderately active.
BMR
1,783
Activity
×1.55
Formula
Mifflin-St Jeor
Weekly maintenance
Your weight is controlled by the weekly average, not a single perfect day.
- Daily target
- 2,763 kcal
- Weekly target
- 19,341 kcal
- ±200 kcal range
- 2,563–2,963
Maintenance macros
Uses 0.8 g protein per lb, 25% calories from fat, and the rest carbs.
How to test your maintenance calories
- Eat close to the number above for 14–21 days.
- Weigh yourself each morning and compare weekly averages, not single days.
- If the average is stable, this is your real maintenance target.
- If weight changes, adjust by 100–200 calories and repeat the test.
If your goal is fat loss, use the calorie deficit calculator to turn this maintenance number into a safe target.
Maintenance calories FAQ
Related calculators
TDEE calculator →
Total calories you burn per day
BMR calculator →
Calories burned at complete rest
Calorie deficit calculator →
Daily calories to hit a goal weight by a date
Macro calculator →
Protein, carbs and fat in grams
TDEE vs BMR →
Which calorie number to use
Calories to lose weight →
A safe daily target from your TDEE
TDEE for women →
Maintenance calories using the female formula
TDEE for men →
Maintenance calories using the male formula
How to calculate TDEE →
The formula step by step, with worked examples