Maintenance Calorie Calculator
Your estimated maintenance intake plus the 14-day verification protocol that turns the estimate into a measurement.
To verify: eat near this number for 14 days, weigh daily under identical conditions, and compare the average of days 1–7 with days 8–14. Stable average → this is your maintenance; drifting → adjust by ~100–200 kcal and repeat. Two weeks of data beats any formula, including this one.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
Your estimated maintenance intake plus the 14-day verification protocol that turns the estimate into a measurement. The Maintenance Calorie Calculator is a free, private maintenance calories tool — every result computes instantly in your browser with no sign-up and no data upload.
About Maintenance Calorie Calculator
To verify: eat near this number for 14 days, weigh daily under identical conditions, and compare the average of days 1–7 with days 8–14. It applies maintenance = Mifflin–St Jeor BMR × activity factor. Use the Maintenance Calorie Calculator to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Maintenance Calorie Calculator
- 1Enter your details in the Maintenance Calorie Calculator input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Maintenance Calorie Calculator?
- ✓Instant maintenance calories result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (FAO/WHO/UNU — Human Energy Requirements, 2001)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Maintenance Calorie Calculator work?+
To verify: eat near this number for 14 days, weigh daily under identical conditions, and compare the average of days 1–7 with days 8–14. The calculation uses the formula: maintenance = Mifflin–St Jeor BMR × activity factor. Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Maintenance Calorie Calculator accurate, and what is it based on?+
The method is traceable to authoritative sources, including FAO/WHO/UNU — Human Energy Requirements, 2001; Trexler ET et al., JISSN 2014 — metabolic adaptation review. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Maintenance Calorie Calculator free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Maintenance Calorie Calculator for?+
It's commonly used for maintenance calories, calorie maintenance, how many calories to maintain. Your estimated maintenance intake plus the 14-day verification protocol that turns the estimate into a measurement.
Related Health tools
Adult BMI Calculator (WHO)
Body-mass index for adults with the WHO reference bands shown neutrally, plus the substituted formula step by step.
● LiveBMI Calculator (lb & inches)
US-style BMI from pounds and inches using the ×703 conversion, with CDC adult reference ranges.
● LiveBMI Calculator for Women
BMI with reference context written for women — what the index can and cannot say about female body composition.
● Live