Little or no exercise, desk job
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
Very hard exercise, physical job
Mifflin-St Jeor
Male: (10 × weight) + (6.25 × height) − (5 × age) + 5
Female: (10 × weight) + (6.25 × height) − (5 × age) − 161
Harris-Benedict
Male: 88.36 + (13.4 × weight) + (4.8 × height) − (5.7 × age)
Female: 447.6 + (9.2 × weight) + (3.1 × height) − (4.3 × age)
Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), represent the number of calories your body needs each day to maintain your current weight. This figure accounts for all the energy your body uses, from basic functions like breathing and circulation to physical activities and exercise.
Your maintenance calories are calculated by first determining your Basal Metabolic Rate (BMR) - the calories your body burns at complete rest - and then multiplying it by an activity factor that reflects your daily physical activity level. Understanding this number is crucial for anyone looking to lose, gain, or maintain their weight effectively.
Weight Loss
Create a calorie deficit by eating 15-20% below maintenance. A 500 cal/day deficit typically results in ~0.5 kg (1 lb) loss per week.
Maintenance
Eat at your maintenance calories to keep your current weight stable. Track for 2-4 weeks and adjust based on actual results.
Weight Gain
Create a calorie surplus by eating 10-15% above maintenance. Combined with strength training, this supports muscle growth.
Disclaimer: Maintenance calorie estimates are based on standard formulas and may vary depending on individual metabolism, body composition, and lifestyle. These calculations provide a starting point - monitor your weight over 2-4 weeks and adjust intake accordingly. Consult a healthcare professional or registered dietitian for personalized guidance.