Maintenance Calorie Calculator
Calculate Your Daily Caloric Needs
Understanding Your Maintenance Calories
What Are Maintenance Calories?
Maintenance calories represent the exact number of calories your body needs to maintain its current weight. This number is based on several factors including your Basal Metabolic Rate (BMR) and your activity level.
How to Use This Calculator
Enter your age, gender, weight, height, and select your activity level. The calculator will provide three numbers:
- Maintenance calories: To maintain your current weight
- Weight loss calories: For gradual, healthy weight loss (500 calorie deficit)
- Weight gain calories: For muscle gain (500 calorie surplus)
Activity Level Guidelines
Choose your activity level based on these descriptions:
- Sedentary: Little or no exercise, desk job
- Light Exercise: Light exercise 1-2 times/week
- Moderate Exercise: Moderate exercise 3-5 times/week
- Heavy Exercise: Hard exercise 6-7 times/week
- Athlete: Professional athlete level, training 2x/day