Maintenance Calories by Activity Level Calculator
Calculate maintenance calories by activity level. Get TDEE, BMR, and personalized calorie needs. Free calculator.
Quick Answer
Maintenance calories (TDEE) typically range from 1,800-3,000 calories daily. Sedentary individuals need fewer calories, while very active individuals may need 3,000+ calories to maintain current weight and support activity levels.
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Calculate With Full ToolWhat are Maintenance Calories by Activity Level?
Maintenance calories by activity level calculate the Total Daily Energy Expenditure (TDEE) needed to maintain current weight based on basal metabolic rate and activity level. This helps determine appropriate calorie intake for weight maintenance, loss, or gain.
How Maintenance Calories Work
The calculation starts with Basal Metabolic Rate (BMR) - calories needed at rest - then applies an activity multiplier based on daily movement and exercise. This provides personalized maintenance calorie needs for individual activity levels.
Why Maintenance Calories Matter
Understanding maintenance calories is essential for effective weight management. Eating at maintenance maintains current weight, while creating a deficit or surplus leads to predictable weight loss or gain based on accurate calorie tracking.
Maintenance Calories Formula
TDEE = BMR × Activity Multiplier
BMR (Men): 88.362 + (13.397 × Weight kg) + (4.799 × Height cm) - (5.677 × Age)
BMR (Women): 447.593 + (9.247 × Weight kg) + (3.098 × Height cm) - (4.330 × Age)
Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Active: BMR × 1.725
Very Active: BMR × 1.9
Step-by-Step Example
Example: 70kg, 175cm, 30 years old, moderately active male
Step 1: Weight: 70kg, Height: 175cm, Age: 30
Step 2: BMR: 88.362 + (13.397 × 70) + (4.799 × 175) - (5.677 × 30) = 1,698 calories
Step 3: Activity Level: Moderately Active
Step 4: Activity Multiplier: 1.55
Step 5: TDEE: 1,698 × 1.55 = 2,632 calories
Step 6: Maintenance Calories: 2,632 calories daily
This example shows how a moderately active 30-year-old male needs 2,632 calories daily to maintain current weight. Eating this amount maintains weight, while less leads to loss and more leads to gain.
Who Should Use This Calculator?
Weight Managers
Determine maintenance calories for weight goals
Athletes
Calculate energy needs for training and performance
Nutritionists
Create personalized nutrition plans for clients
Fitness Enthusiasts
Track calorie needs for different activity levels
Frequently Asked Questions
What is TDEE vs BMR?
BMR (Basal Metabolic Rate) is calories needed at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE = BMR × Activity Multiplier.
How accurate are maintenance calories?
Maintenance calorie calculations are typically accurate within 10% for most people. Individual variations in metabolism, body composition, and activity tracking can affect accuracy. Regular monitoring helps fine-tune calculations.
Should I eat at maintenance calories?
Eat at maintenance to maintain current weight. Create a 300-500 calorie deficit for gradual weight loss (0.5-1kg per week). Add 300-500 calories for healthy weight gain.
Do maintenance calories change over time?
Yes, maintenance calories decrease with age and weight loss. Metabolism typically slows 1-2% per decade after age 20. Recalculate every 5-10kg weight change or annually.
What affects maintenance calories?
Age, gender, height, weight, body composition, and activity level all affect maintenance calories. Muscle mass increases metabolism, while fat mass decreases it. Consistent exercise also raises maintenance needs.
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