Maintenance Calorie Needs Calculator
Use this maintenance calorie needs calculator to determine your daily caloric requirements based on age, weight, activity level, and goals.
Written by Dr. J T Hema Pratima
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 27th Jul, 2025
Maintaining a healthy weight is essential for overall well-being, but figuring out how many calories your body needs can be confusing. That’s where a Maintenance Calorie Needs Calculator comes in handy. This tool helps you estimate the number of calories your body requires to maintain its current weight based on factors like age, gender, activity level, and metabolism.
In this article, we’ll break down what maintenance calories are, why they matter, and how you can calculate them easily. We’ll also share practical tips to manage your calorie intake for a healthier lifestyle.
What Are Maintenance Calories?
Your maintenance calories are the number of calories your body needs to stay at its current weight—neither gaining nor losing. This number depends on:
Basal Metabolic Rate (BMR): The calories your body burns at rest for basic functions like breathing and digestion.
Physical Activity Level: The calories burned through daily movement and exercise.
Thermic Effect of Food (TEF): The calories used to digest and absorb food.
If you eat more than your maintenance calories, you may gain weight. If you eat fewer, you may lose weight.
Why Knowing Your Maintenance Calories Matters
Understanding your maintenance calories helps you:
Manage Weight Effectively: Whether you want to lose, gain, or maintain weight, knowing your calorie needs is the first step.
Improve Diet Choices: Helps you plan meals without overeating or undereating.
Boost Energy Levels: Eating the right amount keeps you energised throughout the day.
Support Fitness Goals: Athletes and fitness enthusiasts can adjust intake based on their training needs.
How to Calculate Your Maintenance Calories?
While professional dietitians can provide precise calculations, you can get a good estimate using a Maintenance Calorie Needs Calculator. Here’s how it works:
Step 1: Calculate Your Basal Metabolic Rate (BMR)
This is the number of calories your body needs at rest. Common formulas include:
Mifflin-St Jeor Equation (Most Accurate)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm): (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm): (5 × age): 161
Harris-Benedict Equation (Older but still useful)
Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm): (5.677 × age)
Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm): (4.330 × age)
To Know More Consult Top Specialists
Step 2: Factor in Your Activity Level
Multiply your BMR by an activity factor:
| Activity Level | Multiplier | Description |
| Sedentary | 1.2 | Little to no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extremely Active | 1.9 | Very hard exercise + physical job |
Example: If your BMR is 1500 and you’re moderately active (1.55), your maintenance calories = 1500 × 1.55 = 2325 calories/day.
Tips for Managing Your Calorie Intake
Here are some tips to manage your calorie intake:
1. Track Your Food Intake
Use apps like MyFitnessPal or Apollo24|7’s nutrition tracker to log meals and stay within your calorie goals.
2. Eat Nutrient-Dense Foods
Focus on whole foods like:
Lean proteins (chicken, fish, beans)
Whole grains (brown rice, quinoa)
Healthy fats (avocado, nuts, olive oil)
Fruits & vegetables
3. Stay Hydrated
Sometimes thirst is mistaken for hunger. Drink enough water to avoid unnecessary snacking.
4. Adjust Based on Goals
Weight Loss: Reduce intake by 300-500 calories/day.
Weight Gain: Increase by 300-500 calories/day.
Maintenance: Stick to your calculated number.
5. Exercise Regularly
Strength training and cardio help maintain muscle mass and improve metabolism.
When to Consult a Doctor or Dietitian?
While online calculators are helpful, individual needs vary. Consider professional advice if:
You have metabolic conditions (diabetes, thyroid issues).
You’re struggling with weight management despite tracking calories.
You need a personalised diet plan for medical or fitness reasons.
You can book a consultation with a nutritionist on Apollo24|7 for expert guidance.
Conclusion
Knowing your maintenance calories is a great step toward a healthier lifestyle. By understanding your body’s needs, making mindful food choices, and staying active, you can achieve and maintain a healthy weight.
Consult Top Specialists
To Know More Consult Top Specialists
Dr. Karan Goel
General Physician/ Internal Medicine Specialist
11 Years • MBBS, MD (Paediatrics)
Kolkata
Little Steps Clinic, Kolkata
Dr. Mijanur Rahaman Mondal
General Practitioner
3 Years • MBBS
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Thorana Prakash M
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sahana Gangatkar
General Physician/ Internal Medicine Specialist
8 Years • MBBS, MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Aakash Andgi
General Physician/ Internal Medicine Specialist
9 Years • MBBS MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Consult Top Specialists
Dr. Karan Goel
General Physician/ Internal Medicine Specialist
11 Years • MBBS, MD (Paediatrics)
Kolkata
Little Steps Clinic, Kolkata
Dr. Mijanur Rahaman Mondal
General Practitioner
3 Years • MBBS
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Thorana Prakash M
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sahana Gangatkar
General Physician/ Internal Medicine Specialist
8 Years • MBBS, MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Aakash Andgi
General Physician/ Internal Medicine Specialist
9 Years • MBBS MD
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
