Maintenance Calories Calculator

Are you looking to maintain, lose, or gain weight? It's important to know your maintenance calorie level! Your maintenance calories are the number of calories you need to consume to maintain your current weight. Our Maintenance Calories Calculator is here to make it easy for you to determine your maintenance calorie level. This tool will estimate your daily calorie needs based on your age, height, weight, gender, and activity level. Knowing your maintenance calorie level can help you create a calorie deficit for weight loss or a surplus for weight gain. Start using our Maintenance Calories Calculator today to take the first step towards achieving your weight goals!

Maintenance Calories Calculator

Calculate your daily maintenance calories.

Maintenance Calories Calculator Results
Weight (kg)0
Height (cm)0
Activity Level0
Maintenance Calories0

Managing your daily calorie intake and expenditure often involves understanding maintenance calories. Our maintenance calories calculator complements the maintenance calorie calculator, assisting in dietary planning.

How to Use the Maintenance Calories Calculator

The Maintenance Calories Calculator is a valuable tool for calculating your daily maintenance calories. Maintaining a healthy weight requires balancing your energy intake with your energy expenditure. By determining your maintenance calories, you can better understand the number of calories needed to sustain your current weight. This calculator takes into account factors such as weight, height, age, gender, and activity level to provide an estimation of your daily maintenance calories.

Instructions for Utilizing the Calculator

To use the Maintenance Calories Calculator, follow these steps:

  1. Weight (kg): Enter your current weight in kilograms. This input is essential as it helps estimate your energy requirements accurately.
  2. Height (cm): Input your height in centimeters. Height plays a role in determining your basal metabolic rate.
  3. Age: Enter your age in years. Age affects your metabolism and energy expenditure.
  4. Gender: Select your gender from the provided options - Male or Female. Gender influences your metabolic rate, as well as the composition of muscle and fat in the body.
  5. Activity Level: Choose your activity level from the options provided. This selection represents your average physical activity throughout the day and helps adjust the maintenance calories calculation accordingly.

After providing all the required information, click the Calculate button to obtain the results.

Output Interpretation

The Maintenance Calories Calculator will generate the following outputs:

  1. Weight (kg): This field displays the weight value you entered.
  2. Height (cm): This field shows the height value you provided.
  3. Age: This field indicates the age value you input.
  4. Gender: This field displays the gender you selected.
  5. Activity Level: This field shows the activity level you chose.
  6. Maintenance Calories: This field represents the estimated number of calories you require to maintain your current weight.

Maintenance Calories Calculator Formula

The formula used by the Maintenance Calories Calculator to estimate your maintenance calories is as follows:

For Males: Calories = (10 * Weight) + (6.25 * Height) - (5 * Age) + 5

For Females: Calories = (10 * Weight) + (6.25 * Height) - (5 * Age) - 161

The formula considers weight, height, and age to calculate the basal metabolic rate (BMR). The BMR represents the calories required to sustain essential bodily functions at rest. The formula adjusts the BMR based on gender.

Next, the maintenance calories are determined based on the activity level selected. Each activity level has a corresponding multiplier that modifies the BMR to account for daily physical activity.

Illustrative Example

Let's consider an example to understand how the Maintenance Calories Calculator works:

Suppose an individual weighs 70 kg, has a height of 170 cm, is 35 years old, and is female. They have a moderately active lifestyle. Using the calculator, we can determine their daily maintenance calories.

  • Weight (kg): 70
  • Height (cm): 170
  • Age: 35
  • Gender: Female
  • Activity Level: Moderately Active

After clicking the Calculate button, the calculator provides the following results:

  • Weight (kg): 70
  • Height (cm): 170
  • Age: 35
  • Gender: Female
  • Activity Level: Moderately Active
  • Maintenance Calories: 1853.75

Based on the input values, the calculator estimates that the individual requires approximately 1853.75 calories per day to maintain their current weight.

Illustrative Table Example

Weight (kg)

Height (cm)



Activity Level

Maintenance Calories

8018045MaleVery Active3315.00
7516540MaleLightly Active2126.25

The table above showcases different scenarios with various weight, height, age, gender, and activity level combinations. The corresponding maintenance calories are shown in the last column.

The Maintenance Calories Calculator is a useful tool for estimating your daily maintenance calories. By considering factors such as weight, height, age, gender, and activity level, this calculator provides you with a starting point for determining the number of calories required to maintain your current weight. Understanding your maintenance calories can help you make informed decisions about your diet and achieve your health and fitness goals. Remember that individual variations exist, and it is always beneficial to consult with a healthcare professional or registered dietitian for personalized guidance. Utilize the Maintenance Calories Calculator to gain insights into your energy needs and support a balanced and healthy lifestyle.

About the Author

Author Image

Aariz Ahmed

Aariz Ahmed is a Physiologist with a passion for understanding how the human body functions. With a strong background in biology and a focus on human physiology, he is dedicated to promoting health and wellness through scientific research. Aariz has a keen interest in exploring the intersection of health and technology, and how data can be used to improve our understanding of the human body. His expertise in physiology has contributed to the development of numerous health and wellness programs, and he is a recognized expert in his field.