Maintenance Calorie Goal Calculator
Estimate daily maintenance calories from BMR, body size, and activity level.
Advanced inputs+
How this works
Uses the Mifflin-St Jeor BMR equation, then multiplies by the selected activity factor to estimate total daily energy expenditure.
Medical disclaimer
Educational tool only — not medical advice. Consult a qualified provider.
Goal notes
Use this maintenance calorie goal page when the immediate objective is weight stability rather than a cut or bulk. The calculator opens with maintenance selected and a moderate activity level so the main result focuses on estimated total daily energy expenditure. Maintenance is best treated as a range because steps, training volume, sleep, stress, menstrual cycle timing, and food logging accuracy can all move real outcomes. Update the fields with your current measurements, then compare the estimate with a few weeks of relatively stable habits.
- Selected goal
- Maintenance
- Starting activity profile
- Moderate activity, 1.55 multiplier
- Planning note
- Use a range and compare against stable weekly body-weight averages.
- Primary calculator
- TDEE Calculator
Source: MedlinePlus Weight Control (accessed 2026-05-06).
Frequently asked questions
Why is maintenance shown as an estimate?+
Formula-based TDEE is an estimate. Real maintenance can shift with daily movement, training load, body composition, sleep, and tracking accuracy.
How long should I test a maintenance target?+
A few weeks of consistent intake and routine gives a better signal than a single day or weigh-in because water and food volume can mask the trend.
Can maintenance calories change over time?+
Yes. Body weight, activity level, training volume, and lifestyle changes can all change the calories needed to maintain weight.