Maintenance Calories Calculator
Calculate how many calories you need to maintain your current weight. Find your TDEE and plan your reverse diet or body recomposition.
Calculate Your Maintenance Calories
Enter your details to calculate maintenance calories
Find out how many calories you need to maintain your weight
About Maintenance Calories
What are maintenance calories? These are the calories you need to maintain your current weight. Eating at maintenance allows recovery, stabilizes metabolism, and prepares for the next phase.
When to use maintenance: After a deficit period (reverse diet), between bulk/cut phases, during stressful periods, or as a base for body recomposition.
Reverse diet: After dieting, gradually increase calories (+50-100/week) up to TDEE to avoid rapid weight regain and restore metabolism.
Body recomposition: Eating near maintenance (or slightly below) with high protein and intense training to build muscle and lose fat simultaneously.
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The Science Behind Maintenance Calories
Understanding how your body uses energy helps you make informed decisions about nutrition:
Your Total Daily Energy Expenditure (TDEE) combines your Basal Metabolic Rate (calories burned at rest) with additional calories from daily activity and exercise.
Mifflin-St Jeor Equation (Most Accurate)
Where W = weight in kg, H = height in cm, A = age in years
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-2 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Very hard exercise + physical job |
When to Use Maintenance Calories
Eating at maintenance isn't just about staying the same - it's a strategic phase with specific benefits:
After a Diet (Reverse Diet)
After cutting, gradually increase calories to maintenance to prevent rebound weight gain and restore metabolic rate. Add 50-100 calories per week until reaching TDEE.
Body Recomposition
Build muscle while losing fat by eating at or slightly below maintenance with high protein (2g/kg) and progressive resistance training. Results are slower but sustainable.
Between Phases
After a bulk or cut, spend 4-8 weeks at maintenance to let your body adapt before starting the next phase. This improves results and long-term sustainability.
Maintain Progress
After reaching your goal physique, maintenance calories let you keep your results while enjoying dietary flexibility without strict tracking.
Complete Guide to Reverse Dieting
Reverse dieting is the strategic process of gradually increasing calories after a deficit period:
Start from current intake
Know exactly how many calories you're eating at the end of your diet. This is your baseline.
Add 50-100 calories weekly
Each week, add a small amount of calories. Most people add 50-100 calories, primarily from carbs.
Monitor weight and hunger
Weight should stay stable or increase very slowly. Hunger should decrease as calories increase.
Continue until reaching TDEE
Stop increasing when you hit your calculated maintenance and weight is stable.
Maintain for 4-8 weeks
Stay at maintenance before starting any new diet phase. This stabilizes your new metabolic rate.
Benefits of Reverse Dieting
- ✓ Minimizes fat regain after dieting
- ✓ Restores metabolic rate and hormones
- ✓ Reduces hunger and cravings
- ✓ Improves training performance
- ✓ Sets you up for a better future bulk or cut
Example Calculations
Here are typical maintenance calorie calculations for different people:
30-year-old male, 80kg, 180cm, moderately active
BMR
1,780 kcal
TDEE
2,759 kcal
Protein
128-176g/day
25-year-old female, 60kg, 165cm, lightly active
BMR
1,374 kcal
TDEE
1,889 kcal
Protein
96-132g/day
40-year-old male, 90kg, 175cm, very active
BMR
1,813 kcal
TDEE
3,127 kcal
Protein
144-198g/day
The Science of Energy Balance
Metabolic Adaptation
Your metabolism can slow 10-15% during prolonged dieting. Reverse dieting helps restore it to normal levels.
NEAT Variation
Non-Exercise Activity Thermogenesis (NEAT) varies greatly between people and can account for 15% of total energy expenditure.
Thermic Effect of Food
Protein has a TEF of 20-30%, carbs 5-10%, and fats 0-3%. Higher protein diets increase calories burned through digestion.
Individual Variation
Two people with identical stats can have 300-500 calorie differences in TDEE due to genetics and metabolic efficiency.
Tips for Finding Your True Maintenance
- 1.Track your weight daily at the same time (ideally morning, after bathroom, before eating)
- 2.Calculate weekly averages to smooth out daily fluctuations
- 3.If weight increases, reduce calories by 100. If weight decreases, add 100 calories.
- 4.Give it 2-3 weeks before making adjustments - patience is key
- 5.Consider that exercise and stress affect daily needs
- 6.Maintenance calories change as you gain/lose weight or change activity
Frequently Asked Questions
What are maintenance calories?
Maintenance calories (also called TDEE - Total Daily Energy Expenditure) are the number of calories your body needs to maintain its current weight. At this calorie level, you neither gain nor lose weight because energy intake equals energy expenditure.
How do I calculate my maintenance calories?
Your maintenance calories are calculated by first determining your Basal Metabolic Rate (BMR) using formulas like Mifflin-St Jeor, then multiplying by an activity factor (1.2-1.9) based on your exercise level. BMR accounts for basic functions like breathing and circulation.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is the most accurate formula for calculating BMR. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which studies show is accurate within 10% for most people. However, individual metabolism varies. Track your weight for 2-4 weeks at the calculated calories and adjust based on actual results.
What is reverse dieting?
Reverse dieting is the gradual increase of calories after a prolonged deficit. Instead of jumping straight to maintenance, you add 50-100 calories per week. This minimizes fat regain, restores metabolic rate, and helps avoid the rebound weight gain common after dieting.
What is body recomposition?
Body recomposition is the process of simultaneously building muscle and losing fat. It works best at maintenance calories (or a slight deficit) with high protein intake and progressive resistance training. It's slower than traditional bulk/cut cycles but results in better body composition.
Why should I eat at maintenance?
Eating at maintenance is important for: recovery after a diet phase, stabilizing metabolism, building strength while staying lean, preparing for the next bulk or cut phase, and maintaining long-term health. Most people shouldn't be in a deficit or surplus year-round.
How much protein do I need at maintenance?
At maintenance calories, aim for 1.6-2.2g of protein per kg of body weight (0.7-1g per pound). Higher protein supports muscle retention and satiety. If doing body recomposition, aim for the higher end of this range.
How do I know if I'm eating at maintenance?
Track your weight daily and calculate weekly averages. If your weight stays stable (within 0.5kg/1lb) over 2-4 weeks, you're at maintenance. Weight fluctuates daily due to water, food volume, and sodium, so focus on trends not daily numbers.
What activity multiplier should I use?
Sedentary (1.2): Desk job, minimal exercise. Light (1.375): Light exercise 1-2 days/week. Moderate (1.55): Moderate exercise 3-5 days/week. Active (1.725): Hard exercise 6-7 days/week. Very Active (1.9): Very hard exercise or physical job.
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