Maintenance Calorie Calculator

Maintenance calories (TDEE) is the total number of calories your body burns in a day, including basal metabolism, physical activity, digestion, and daily movement. Eating this amount keeps your weight stable over time.

Calculated TDEE is an estimate with roughly ±10% accuracy. Use it as a starting point, then track your weight for 2-3 weeks. If weight stays stable, your estimate is accurate. If weight changes, adjust by 100-200 calories and reassess.

Yes. TDEE decreases with age, weight loss, and reduced activity, and increases with weight gain, added muscle, and higher activity levels. Recalculate every 2-3 months or after significant changes in weight or exercise habits.