Maintenance Calorie Calculator
This maintenance calorie calculator estimates the calories you need to hold your current weight — your TDEE — and shows cut and bulk targets beside it. Enter your details in metric or imperial for an instant result.
How it works
Your maintenance calories are the same number as your total daily energy expenditure (TDEE) — eat that much and your weight stays steady. We build it in two steps. First we estimate your basal metabolic rate (BMR) with the Mifflin–St Jeor equation:
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + s
where s = +5 for men and −161 for women.
Then we multiply by an activity factor to get maintenance, and apply fixed percentages for cut and bulk targets:
Maintenance = BMR × activity multiplier
Cut = maintenance × 0.80 · Bulk = maintenance × 1.15
Worked example
Take a 30-year-old man weighing 80 kg (176 lb) at 180 cm tall. His BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal. At a moderately active level (multiplier 1.55), his maintenance = 1,780 × 1.55 ≈ 2,759 kcal per day. A 20% cut puts him at ≈ 2,207 kcal, and a 15% bulk at ≈ 3,173 kcal.
Cut and bulk targets
Each target is a percentage of your maintenance level. The kcal column uses the worked example above (≈ 2,759 kcal maintenance):
| Target | % of maintenance | Example (kcal) |
|---|---|---|
| Cut | 80% (−20%) | 2,207 |
| Mild cut | 90% (−10%) | 2,483 |
| Maintenance | 100% | 2,759 |
| Mild bulk | 110% (+10%) | 3,035 |
| Bulk | 115% (+15%) | 3,173 |
Using your maintenance number
Maintenance is your anchor. Hold it to keep your weight steady, drop below it to lose fat, or push above it to build muscle. It is the same figure as your TDEE. For a structured deficit, see the Calorie Deficit Calculator or split your target into protein, carbs, and fat with the Macro Calculator.
Frequently asked questions
What are maintenance calories?
- Maintenance calories are the number of calories you need to eat each day to keep your weight stable — not gaining and not losing. They cover everything your body spends energy on: resting metabolism, digestion, daily movement, and exercise.
Are maintenance calories the same as TDEE?
- Yes. Your maintenance calorie level is your total daily energy expenditure (TDEE). Eating at your TDEE means calories in roughly match calories out, so your weight holds steady. This tool estimates TDEE with the Mifflin–St Jeor equation and an activity factor.
How do I find maintenance calories to cut or bulk?
- Start from maintenance, then adjust. To cut (lose fat), eat below maintenance — about 10% under for a gentle deficit or 20% for a moderate one. To bulk (build muscle), eat above maintenance — roughly 10–15% over. The calculator shows these targets next to your maintenance figure.
Do maintenance calories change over time?
- Yes. As your weight, activity level, age, or muscle mass change, so does your maintenance level. A lighter or less active body needs fewer calories. Recheck your number every few weeks or after a noticeable change in weight or training.
How long should I eat at maintenance?
- It depends on your goal. After a diet, a maintenance phase of a few weeks to a couple of months helps stabilise your weight and recover. You can also stay at maintenance indefinitely if you're happy with your current physique and just want to hold it.
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Disclaimer. This is an estimate for general fitness use and is not medical or nutritional advice.