How to Use This Maintenance Calorie Calculator
Our free maintenance calorie calculator helps you estimate your costs quickly and accurately. Simply enter your details above and click Calculate to get instant results.
Why Use Our Calculator?
Get accurate estimates in seconds. Our calculator uses current 2026 rates and formulas to give you the most accurate estimate possible, helping you plan your finances with confidence.
Frequently Asked Questions
What are maintenance calories?
Maintenance calories are the exact number of calories you need to eat each day to maintain your current weight. Eating at maintenance means no weight gain or loss.
How do I find my maintenance calories?
Calculate your TDEE (Total Daily Energy Expenditure) which accounts for your BMR plus activity level. Eat at this level for 2-3 weeks and track your weight. If weight stays stable, that is your maintenance.
Should I eat at maintenance to build muscle?
Building muscle requires a slight caloric surplus of 200-300 calories above maintenance. This provides energy for muscle growth while minimizing fat gain. This is called a lean bulk.
Why do maintenance calories change over time?
Maintenance calories change as you lose or gain weight, age, change activity levels, or build/lose muscle. Recalculate every 10-15 pounds of weight change or every few months.
What is reverse dieting?
Reverse dieting means slowly increasing calories toward maintenance after a deficit period. Adding 50-100 calories per week helps restore metabolism without gaining fat. It is popular after prolonged dieting.