Estimate maintenance calories.
Use your age, size, and activity level to estimate roughly where maintenance may land.
Nutrition & Weight Loss
Maintenance Calorie Calculator
Use this maintenance calorie calculator to estimate how many calories you may need to hold your current weight before making any cut or bulk adjustments.
How it works
How to use the maintenance calorie calculator
Maintenance Calorie Calculator is intended for people who want a starting point for eating around maintenance instead of overcorrecting too early. Use it to find a reasonable maintenance calorie estimate before you decide to cut, gain, or recomposition.
Use your current body size and choose the activity level that reflects your average week, not your best week. The calculator returns a maintenance calorie estimate.
Maintenance calories are always an estimate because daily movement, workout volume, and food tracking accuracy can change. If your weight is staying flat over time, you are probably close to maintenance. If it is drifting up or down, adjust intake in small steps.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the maintenance calorie calculator tell me?
Use your current body size and choose the activity level that reflects your average week, not your best week. The result is a maintenance calorie estimate.
How accurate is the maintenance calorie calculator?
Maintenance calories are always an estimate because daily movement, workout volume, and food tracking accuracy can change.
What should I do after I get my result?
If your weight is staying flat over time, you are probably close to maintenance. If it is drifting up or down, adjust intake in small steps.
Who is this calculator best for?
This calculator is intended for people who want a starting point for eating around maintenance instead of overcorrecting too early.
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