Maintenance Calorie Calculator
Maintenance calories represent the intake level where body weight remains stable over time. Finding this number is crucial before initiating a cutting phase, entering a diet break, or transitioning to long-term weight maintenance.
Your estimated daily maintenance energy (TDEE).
*Clinical estimate. Adjust gradually based on observed 14-day body weight trends.
Formula & Calculation Methodology
Derived from your BMR and quantified daily activity factors. Validated by tracking body weight and calorie intake over 14 consecutive days to identify the zero-slope weight trend.
Practical Example & Interpretation
If your calculated maintenance is 2,200 kcal/day, consuming between 2,100 and 2,300 kcal will generally keep body mass stable within normal hydration fluctuations.
Assumptions & Clinical Disclaimers
Maintenance is a dynamic range (typically ±100-150 kcal/day), not a static number, shifting with spontaneous physical activity (NEAT) and food thermogenesis.