How to Use the Maintenance Calorie Calculator

A Maintenance Calorie Calculator estimates the number of calories your body needs to maintain your current weight based on your age, gender, weight, height, and activity level.

Understanding your maintenance calories is a crucial step toward managing your health goals, whether you’re aiming to lose fat, build muscle, or simply maintain your weight. Here’s how to use the calculator effectively:

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Step-by-Step Instructions

1. Enter Your Age

Type your age in years in the field provided. This is important as calorie needs vary over time.

2. Select Your Gender

Choose between Male or Female to help determine your Basal Metabolic Rate (BMR).

3. Input Your Weight

Enter your body weight in kilograms (kg). If you only know your weight in pounds, divide it by 2.205 to convert.

4. Input Your Height

Type your height in centimeters (cm). If you have inches, multiply by 2.54 to convert.

5. Choose Your Activity Level

Pick the level that best matches your lifestyle:

• Sedentary: Office job, minimal movement
• Lightly active: Occasional light exercise
• Moderately active: Exercise a few times per week
• Very active: Daily workouts
• Super active: Twice daily workouts or a physically intense job

6. Click “Calculate.”

Once all fields are filled, hit the “Calculate” button. Your daily maintenance calories will appear instantly in the results section.

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What Do the Results Mean?

• If you eat exactly this number, your weight should remain stable.
• To lose weight, subtract ~500 kcal/day.
• To gain weight, add ~250–500 kcal/day depending on your goals.

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FAQ: Maintenance Calorie Calculator

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions like breathing, heartbeat, and temperature regulation, without any activity.

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What does “maintenance calories” mean?

It’s the number of daily calories your body needs to stay at your current weight based on your BMR and how active you are.

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Is this result 100% accurate?

No. It’s an estimate, based on standard formulas (Mifflin-St. Jeor Equation). It provides a reliable starting point, but individual factors like metabolism, stress, and sleep can also affect your true maintenance needs.

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What if I work a physical job?

Choose “Super active” if you work in construction, manual labor, or do frequent heavy lifting, along with regular workouts.

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How often should I recalculate?

Any time your weight, activity level, or goals change significantly, update your inputs and recalculate.