Maintenance Calorie Calculator (TDEE)

Your details

Mifflin-St Jeor uses separate equations for males and females.
Must be 15 or older. Younger users should use a pediatric BMR reference.
years
Your current body weight.
kg
Your standing height.
cm
Choose the level that best reflects your typical week. Most people overestimate activity, so when in doubt, go one level lower.
A deficit or surplus of 500 kcal/day corresponds to roughly 0.45 kg (1 lb) of weight change per week.
When enabled, the calculator uses the Katch-McArdle formula (more accurate if you know your body fat percentage).
Maintenance calories (TDEE)Moderate energy need
2,633kcal/day

Calories needed to maintain your current weight

Basal Metabolic Rate (BMR)1,699kcal/day
Goal calories2,633kcal/day
Activity calories934kcal/day
Protein target165g/day
Fat target73g/day
Carbohydrate target329g/day
BMR (rest)1,699
Activity934

Your maintenance calories are 2633 kcal/day (Mifflin-St Jeor formula).

  • Your BMR accounts for 65% of your TDEE. Even at complete rest your body burns 1699 kcal to keep organs functioning.
  • Activity adds roughly 934 kcal/day at a moderately active lifestyle.
  • To maintain your current weight, aim for 2633 kcal per day.
  • These estimates are typically within 10% of measured expenditure. Track your intake for 2-4 weeks and adjust by 100-200 kcal if your weight is not moving as expected.

Next stepPair this target with a food diary for at least two weeks. Real-world TDEE is more reliable than any formula, so update your calorie target once you have actual weight trend data.

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