How accurate are TDEE calculators?
Within ±200-300 calories for most. Verify by tracking weight over 2-3 weeks and adjusting.
Health Fitness
Maintenance Calorie Calculator
Estimate maintenance calorie with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
A maintenance calorie calculator determines your Total Daily Energy Expenditure (TDEE)—the calories needed to maintain current weight. TDEE = BMR × Activity Factor. Knowing maintenance calories is the foundation for weight loss (deficit) or muscle gain (surplus) goals.
How it works
Calculate BMR using Mifflin-St Jeor, then multiply by activity factor (1.2 sedentary to 1.9 very active).
Formula
TDEE = BMR × Activity Factor. Sedentary: 1.2, Light: 1.375, Moderate: 1.55, Active: 1.725, Very Active: 1.9.
Tips for using this calculator
- Track actual intake and weight for 2 weeks to verify
- NEAT (non-exercise activity) significantly affects TDEE
- Recalculate after significant weight changes
- Activity level is often overestimated
- Use as starting point, then adjust based on results
Frequently asked questions
Why does my maintenance differ from calculators?
Individual metabolism, NEAT levels, and activity factor selection vary. Use calculators as starting points.
How often should I recalculate?
Every 10-15 lbs of weight change or every 3-6 months to account for metabolic adaptation.