How To Calculate My Maintenance Calories

Estimated Maintenance Calories:

Introduction: Understanding your maintenance calories is essential for managing your weight. This calculator estimates your maintenance calories based on factors like weight, height, age, gender, and activity level.

Formula: The calculator uses the Harris-Benedict equation to estimate the Basal Metabolic Rate (BMR) and adjusts it based on gender. It then incorporates an activity factor to determine maintenance calories.

How to Use:

  1. Enter your weight in pounds.
  2. Enter your height in inches.
  3. Enter your age in years.
  4. Select your gender from the dropdown.
  5. Select your activity level from the dropdown.
  6. Click the “Calculate” button.
  7. View the estimated maintenance calories in the result section.

Example: For example, a moderately active 30-year-old female weighing 140 pounds and measuring 65 inches tall may have an estimated maintenance calorie need of around 1980 calories.


  1. Q: What does “sedentary” or “extra active” mean in the activity level?
    • A: Activity levels range from little or no exercise (“sedentary”) to very hard exercise or physical job (“extra active”).
  2. Q: Can I use this calculator to lose weight?
    • A: Adjust your calorie intake based on your weight management goals. A calorie deficit is generally needed for weight loss.
  3. Q: How often should I reassess my maintenance calories?
    • A: Reassess periodically, especially with significant changes in weight, activity, or lifestyle.
  4. Q: Can this calculator be used for muscle building?
    • A: Yes, but additional calories might be required for muscle-building goals. Consult with a fitness professional for personalized advice.
  5. Q: Should pregnant or breastfeeding individuals use this calculator?
    • A: It’s advisable for pregnant or breastfeeding individuals to consult with a healthcare provider for personalized nutrition advice.

Conclusion: Knowing your estimated maintenance calories is valuable for weight management. Remember that individual variations exist, and personalized advice is crucial for optimizing nutrition and health.

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