Maintenance Calorie Calculator

This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for calculating Basal Metabolic Rate (BMR) [citation:1][citation:5]. Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).

Mifflin-St Jeor Equation:

• Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
• Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161

For healthy and sustainable weight management [citation:1][citation:10]:

• Weight Loss: A deficit of 500 calories per day typically leads to about 0.5 kg (1 lb) of weight loss per week. Extreme deficits (more than 1000 calories) are not recommended as they can slow metabolism and cause muscle loss.
• Weight Gain: A surplus of 300-500 calories per day supports muscle growth while minimizing fat gain. Ensure adequate protein intake and strength training.

Based on analysis of successful weight management strategies [citation:1][citation:4][citation:10]:

• Focus on nutrient-dense foods rather than just counting calories
• Consume adequate protein (1.6-2.2g per kg of body weight for active individuals) to preserve muscle mass
• Be consistent with your eating schedule rather than following extreme restrictions
• Combine dietary changes with regular physical activity for best results
• Remember that these calculations are estimates – adjust based on your individual response