Maintenance Calorie Calculator

Calculate your daily maintenance calories (Total Daily Energy Expenditure) with precision using our comprehensive TDEE calculator. This professional fitness tool determines your exact calorie needs based on age, gender, weight, height, and activity level, providing the foundation for effective weight management, whether your goal is maintenance, fat loss, or muscle gain.

Calculate your daily calorie needs to maintain your current weight using the scientifically validated Mifflin-St Jeor equation.

BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161

Given: 30-year-old male, 180 lbs (81.6 kg), 6 feet (183 cm), moderately active
Calculate TDEE: BMR = 1,809 calories × 1.55 activity = 2,804 maintenance calories/day

Maintenance calories represent the exact number of calories your body needs to maintain its current weight, also known as Total Daily Energy Expenditure (TDEE). This critical metric combines your Basal Metabolic Rate (BMR) with calories burned through physical activity, digestion, and daily living activities to provide a comprehensive picture of your daily energy requirements.

Aleksandra (Ola) Zając, MD, is a medical doctor with a passion for lifestyle medicine. She wants to never stop learning while sharing what she already knows as a health educator and prophylaxis popularizer. She mainly concentrates on how human lifestyle impacts their health and disease. After hours, she likes weightlifting, foreign affairs podcasts, learning Korean, and dogs (with a special affection for her own pup Zoja). See full profile

Dominik Czernia, PhD, is a physicist at the Institute of Nuclear Physics in Kraków, specializing in condensed matter physics with a focus on molecular magnetism. He has led several national research projects, pioneering innovative approaches to novel materials for high technology. Passionate about making science accessible, Dominik has created various calculators, mostly in physics and math categories. In his free time, he enjoys family walks, city explorations, mountain hiking, and traveling everywhere by bike. See full profile

This maintenance calorie calculator allows you to calculate how many calories your body needs to maintain your current weight. If you want to know how to distribute these calories healthily throughout your diet, check out our carb calculator, protein calculator and fat intake calculator.