Maintenance Calorie Calculator

Estimate daily intake to maintain current bodyweight under current conditions.

Use realistic activity selection for better baseline quality.

Result Interpretation

Maintenance intake is the anchor for all nutrition phases. Without this baseline, deficit and surplus decisions become inconsistent and hard to evaluate.

Formula

Mifflin-St Jeor BMR multiplied by selected activity factor.

Practical Usage

Use this output as a starting point, track intake and weekly weight trend, then apply small adjustments. Keep decisions data-based rather than reactive to daily fluctuations.

Limitations

Daily movement variation and tracking error can shift real maintenance needs.

FAQ

Is maintenance the same as TDEE?

Yes, they refer to the same practical baseline.

How often should I recalculate?

Every few weeks or after major activity/bodyweight changes.

Can maintenance differ by day?

Yes. Weekly averages are more useful than daily precision.

What should I do after calculating?

Choose a goal phase and track adherence before adjusting.

What if weight still changes?

Adjust by about 100 to 150 kcal after enough trend data.

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