Find out how many calories you need per day to keep your current weight. Calculate your basal metabolic rate and total daily energy expenditure based on your activity level with the Mifflin-St Jeor formula.
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Your maintenance calories are the total amount of energy your body needs each day to keep your current weight. This number covers everything: from basic functions like breathing and digestion to the energy you spend walking, training and going about your daily activities.
Knowing your maintenance calories is the first step for any body composition goal. Eat above that number and you'll gain weight; eat below it and you'll lose weight; eat right at that range and your weight stays stable.
The calculation runs in two steps. First, you get your BMR (Basal Metabolic Rate) using the Mifflin-St Jeor formula, which is the most accurate one according to the current scientific evidence. Then, you multiply it by an activity factor that reflects how much you move day to day.
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Maintenance calories = BMR × Activity factor
| Activity level | Factor | Example |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly active | 1.375 | Light exercise 1-3 days/week |
| Moderately active | 1.55 | Moderate exercise 3-5 days/week |
| Very active | 1.725 | Hard exercise 6-7 days/week |
| Extra active | 1.9 | Pro athlete or very physical job |
Once you know your maintenance calories, you can adjust your intake based on what you want to achieve. The important thing is to make gradual, sustainable changes.
Lose fat
−300 to −500 kcal
Moderate, sustainable deficit. About 0.7-1.1 lb (0.3-0.5 kg) per week without losing muscle.
Maintain weight
0 kcal
Eat right at maintenance to keep your current body composition.
Build muscle
+200 to +400 kcal
Controlled surplus to maximize muscle gain while minimizing fat.