1. Estimate BMR
The Mifflin–St Jeor equation uses weight, height, age and sex to estimate energy use at rest.
stones & pounds
feet & inches
Estimated maintenance calories—
Enter your details to calculate.
This is an estimate for adults, not a medical or dietary prescription. Pregnancy, breastfeeding, illness, growth, medications and individual metabolism can substantially change calorie needs. Avoid aggressive calorie restriction without appropriate professional advice.
Calorie calculator guide
This calculator first estimates basal metabolic rate (BMR), then applies an activity multiplier to estimate total daily energy expenditure (TDEE). The result is a practical starting point for maintenance calories.
2. Apply activity
BMR is multiplied by the activity factor you select to estimate average daily energy expenditure.
3. Set a target
The displayed lose and gain targets use modest 10% adjustments around estimated maintenance rather than extreme deficits or surpluses.
Frequently asked questions
What are maintenance calories?
Maintenance calories are an estimate of the daily energy intake that would keep body weight broadly stable at the selected activity level.
How are daily calorie needs estimated?
This calculator estimates BMR with the Mifflin–St Jeor equation and multiplies it by a standard activity factor to estimate total daily energy expenditure.
Are calorie targets exact?
No. They are starting estimates. Real energy needs vary, so compare the estimate with your weight trend, performance and hunger over time.
Built for quick, transparent estimates. See how our calculators work and check page-specific assumptions before relying on a result.