Calorie Calculator

Maintenance Calorie Calculator

Your maintenance calories, also called TDEE (Total Daily Energy Expenditure), is the number of calories you need to maintain your current weight. This is the foundation for any nutrition plan.

Ready to Calculate?

Use our calorie calculator with these considerations in mind.

Open Calorie Calculator

Key Considerations

TDEE varies based on activity level, muscle mass, and individual metabolism
Calculator estimates are starting points - adjust based on actual results
NEAT (non-exercise activity) can vary significantly between individuals
Metabolism can adapt over time, especially after prolonged dieting
Tracking weight for 2-3 weeks while eating estimated maintenance confirms accuracy

Specific Adjustments

After Dieting

Maintenance may be lower than calculated due to metabolic adaptation. Gradually increase calories to restore metabolism.

High Activity

Very active individuals may need more calories than calculators suggest. Track and adjust based on weight trends.

Tips for Best Results

1Track your weight daily and use weekly averages to assess maintenance

2If weight is stable over 2-3 weeks, you have found maintenance

3Maintenance calories change as you lose or gain weight - recalculate periodically

4Consider reverse dieting after prolonged calorie restriction to restore metabolism

Frequently Asked Questions

How accurate are TDEE calculators?

Calculators provide estimates within 10-15% for most people. Individual variation in NEAT and metabolism means you should verify by tracking weight and adjusting. The calculator gives you a starting point.

Why is my maintenance lower than calculated?

Extended dieting, lower muscle mass, reduced NEAT (daily movement), and individual genetic variation can all cause lower-than-expected maintenance calories. Gradual calorie increases can help restore metabolic rate.

Should I eat maintenance calories on rest days?

For most people, eating the same calories on rest and training days is fine. Advanced athletes may benefit from slightly higher calories on training days, but the weekly total matters most.