calculate my maintenance calories
To calculate your maintenance calories — the number of calories you need to maintain your current weight — start by determining your Total Daily Energy Expenditure (TDEE). First, calculate your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor:
Men: BMR = 10×weight(kg) + 6.25×height(cm) – 5×age(y) + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) – 5×age(y) – 161
Then, multiply your BMR by an activity factor:
Sedentary: ×1.2
Light activity: ×1.375
Moderate activity: ×1.55
Very active: ×1.725
Extra active: ×1.9
The result is your maintenance calories — the amount you need daily to neither gain nor lose weight.
Want me to calculate it for you if you provide your age, weight, height, and activity level?
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