Maintenance calories (TDEE) calculator
Your maintenance calories are your total daily energy expenditure (TDEE): your resting energy (BMR) multiplied by how active you are. For most adults that is roughly 1,600–3,000 kcal a day, according to the Dietary Guidelines for Americans 2020–2025. Enter your details for your own estimate.
Last updated October 15, 2026 · General information, not personal medical advice
BMR vs TDEE
BMR (basal metabolic rate) is what your body uses at complete rest. TDEE adds daily movement, exercise and digestion. We calculate BMR with the Mifflin-St Jeor equation and multiply it by one of five activity factors:
| Activity level | Factor |
|---|---|
| Mostly sitting (little exercise) | 1.2 |
| Lightly active (exercise 1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
| Extra active (physical job + training) | 1.9 |
Example maintenance calories
| Example person | BMR | Mostly sitting | Lightly active | Moderately active | Very active |
|---|---|---|---|---|---|
| Woman, 30, 5′5″, 140 lb | 1,356 | 1,627 | 1,864 | 2,102 | 2,339 |
| Woman, 45, 5′4″, 160 lb | 1,356 | 1,627 | 1,864 | 2,101 | 2,339 |
| Man, 30, 5′10″, 175 lb | 1,760 | 2,112 | 2,420 | 2,728 | 3,036 |
| Man, 45, 5′11″, 195 lb | 1,792 | 2,150 | 2,463 | 2,777 | 3,091 |
Burn and eat: how they fit together
Your watch might show active calories, but TDEE also includes the energy you use at rest. Read more in how many calories should you burn per day, or compare eating and burning in the net calorie balance calculator.
Frequently asked questions
What are maintenance calories?+
Maintenance calories are the calories that keep your weight about the same. They equal your total daily energy expenditure (TDEE): your resting energy plus everything you do in a day.
Is TDEE the same as maintenance calories?+
Yes, in practice. TDEE is the estimated energy you use in a day, and eating about that much keeps your weight steady. Calculators like this one estimate it as BMR times an activity factor.
Which activity level should I choose?+
Pick the one that fits a normal week, not your best week. Most people with desk jobs who exercise a few times a week fit lightly or moderately active. If you are unsure, start lower and adjust.
Why do different TDEE calculators give different numbers?+
They use different equations and activity factors. This site uses Mifflin-St Jeor with factors from 1.2 to 1.9 on every page, so our numbers are consistent with each other, even if another site differs.
How can I check my maintenance calories?+
Eat around the estimate for two to three weeks and watch your average weight. If it stays steady, you have found your maintenance. If it drifts, adjust by 100–200 calories and try again.
Related
Sources: Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990;51(2):241–247; Dietary Guidelines for Americans 2020–2025, Appendix 2: Estimated Calorie Needs (USDA/HHS); Harvard Health Publishing: Calorie counting made easy. The 2025–2030 Dietary Guidelines (Dietary Guidelines for Americans 2025–2030) no longer print a calorie table; they say needs depend on age, sex, height, weight and activity. The ranges above come from the 2020–2025 edition’s Appendix 2.