Maintenance Calories Calculator
Calorie & MetabolismCalculate exact calories needed to maintain current weight
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Maintenance Calories Calculator
Calculate your Total Daily Energy Expenditure (TDEE) - the exact calories needed to maintain your current weight.
Your Maintenance Calories (TDEE)
Formula Comparison
Different formulas may give slightly different results. Use the average as your starting point.
Start with the average and adjust based on actual weight changes over 2-3 weeks.
Maintenance Macro Suggestions
Your Calorie Zones
How to Verify Your Maintenance
Track Your Intake
Eat at the calculated maintenance for 2-3 weeks while tracking accurately.
Weigh Daily, Average Weekly
Weigh yourself each morning under the same conditions. Compare weekly averages, not daily weights.
Adjust as Needed
If you're losing weight, add 100-200 calories. If gaining, subtract 100-200. Repeat until stable.
Your true maintenance can vary by ±200-300 calories from any formula. Metabolic adaptation, NEAT (non-exercise activity), and hormonal factors all play a role. Use formulas as a starting point only.
Supplements for Metabolic Health
⚠️ Disclaimer
These calculations are estimates based on population-average formulas. Individual metabolism varies based on genetics, body composition, hormonal status, and other factors. Use these numbers as a starting point and adjust based on real-world results. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
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Maintenance Calories
Find your exact calorie balance point.