Free Maintenance Calorie Calculator

Estimate the calories you need to maintain your current weight. Use the result as your baseline before choosing a deficit, surplus, or steady tracking target.

🧠 How it works

We use the **Mifflin-St Jeor Equation**, considered the "gold standard" by the scientific community for its accuracy. We then adjust for your activity level (NEAT + Exercise).

What are maintenance calories?

Maintenance calories are the daily calories your body uses to keep your weight stable. The estimate combines your resting metabolism with normal movement, exercise, and daily activity.

  • Maintain: Eat near this number to keep your current weight steady.
  • Lose weight: Start with a small 300-500 kcal daily deficit and monitor results.
  • Gain weight: Add a controlled surplus, then track body-weight trend weekly.

Your Pocket Health Coach

Turn your maintenance target into a daily food log. Scan meals, track macros, and adjust from real intake data.

Track target

To MAINTAIN your weight:

2200

kcal / day

To LOSE WEIGHT (1 lb/week):

1700

Frequently Asked Questions

How accurate is this maintenance calorie calculator? It gives a practical starting point based on your age, size, sex, and activity level. Track intake and body weight for two weeks, then adjust if your weight trend moves up or down.
How often should I recalculate maintenance calories? Recalculate after a meaningful weight change, a new training routine, or a clear activity change. Maintenance calories are a range, not one permanent number.

Snap a photo. See calories & macros.

Start with one photo. CalMind instantly shows calories and macros—so staying consistent feels easy.

Track your target