How To Calculate Calories To Maintain Weight

Calories to Maintain Weight: kcal


Calculating the number of calories you need to maintain your current weight is a fundamental aspect of nutrition and health. By determining your maintenance calories, you can make informed decisions about your daily food intake. Our online calculator simplifies this process, allowing you to estimate the calories required to maintain your weight.


To calculate the calories needed to maintain weight, you can use the following formula, taking into account your weight, height, age, gender, and activity level:

Calories to Maintain Weight = BMR x Activity Factor

  • BMR (Basal Metabolic Rate) represents the number of calories your body needs at rest. It is calculated based on your weight, height, age, and gender.
  • Activity Factor is a multiplier that considers your daily physical activity level.

How to Use

Our online calculator for calculating calories to maintain weight is user-friendly and straightforward:

  1. Input your weight in kilograms in the first input field.
  2. Enter your height in centimeters in the second input field.
  3. Specify your age in the third input field.
  4. Select your gender from the dropdown menu.
  5. Choose your activity level from the second dropdown menu.
  6. Click the “Calculate” button.
  7. The result, displaying your estimated maintenance calories, will be shown below the button.


Imagine you are a 35-year-old female, weighing 65 kilograms, with a height of 160 centimeters, and you lead a moderately active lifestyle. You can calculate your maintenance calories as follows:

  • Weight: 65 kg
  • Height: 160 cm
  • Age: 35
  • Gender: Female
  • Activity Level: Moderately Active

Upon clicking “Calculate,” you will discover that your estimated daily calorie intake to maintain your current weight is approximately 1763.34 kcal.


  1. What are calories to maintain weight, and why are they important?
    • Calories to maintain weight represent the number of calories you should consume daily to keep your current weight. It’s crucial for managing your weight and nutritional goals.
  2. How is Basal Metabolic Rate (BMR) calculated?
    • BMR is calculated using a formula based on weight, height, age, and gender. For men, it is 88.362 + (13.397 * weight) + (4.799 * height) – (5.677 * age). For women, it is 447.593 + (9.247 * weight) + (3.098 * height) – (4.330 * age).
  3. What are the different activity levels used in the calculator?
    • The activity levels range from sedentary (little to no exercise) to very active (intense exercise or physical job).
  4. Is it necessary to calculate calories to maintain weight?
    • Calculating your maintenance calories is essential for managing your weight, as it helps you understand your daily energy needs.
  5. Can I use this calculator to determine maintenance calories for weight loss or gain?
    • Yes, maintenance calories provide a baseline. You can adjust your intake for weight loss by creating a calorie deficit or for weight gain by creating a calorie surplus.
  6. Is this calculator suitable for individuals with specific dietary preferences?
    • Yes, it can be used by individuals with various dietary preferences. Adjust your food choices to meet your calorie goals.
  7. How often should I recalculate my maintenance calories?
    • It’s advisable to recalculate your maintenance calories when your weight, activity level, or goals change significantly.
  8. What if I have a physically demanding job?
    • In such cases, you may choose the “very active” option to account for the additional calories burned at work.
  9. Is there a difference between calories and kilocalories?
    • In nutritional terms, one kilocalorie (kcal) is equivalent to one calorie. Both terms are used interchangeably.
  10. Can I use this calculator for athletes and bodybuilders?
    • While it can provide a baseline, athletes and bodybuilders may have specific requirements and should consult with nutritionists for precise calculations.


Knowing how to calculate calories to maintain weight is a valuable skill for individuals looking to manage their weight and overall health. Our online calculator simplifies this process, providing quick and accurate estimates based on your individual information. Whether your goal is to maintain your weight, lose a few pounds, or gain muscle, understanding your maintenance calories is a crucial step toward achieving your nutritional objectives.

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