Calorie Calculator for Maintenance
Find the calorie intake that holds your weight stable. Useful for diet breaks, body recomposition phases, or simply staying where you are.
Variation of Calorie Calculator
How to Use
- Enter your details and activity level.
- Pick a goal (lose, maintain or gain).
- See your daily calorie target and projected weekly change.
Calculation Method
Maintenance = Mifflin-St Jeor BMR × activity factor.
Target = maintenance + goal adjustment. A deficit/surplus of ~7,700 kcal ≈ 1 kg of body weight. Targets are floored at 1,200 kcal/day for safety.
Source: Mifflin-St Jeor; ~7,700 kcal per kg energy balance approximation
Frequently Asked Questions
Track weight for 2–3 weeks. If it trends flat (typical day-to-day fluctuation only), you are at maintenance.
Yes — beginners and returning lifters can build muscle while losing some fat at maintenance with high protein and consistent training.
Other Variations
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine.
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Last updated: May 24, 2026