MAINTENANCEMORETIME
Maintenance calorie calculator
Your maintenance is about how many calories a day keep your weight the same. It takes under a minute.
Your maintenance
calories a day
To lose fat
Your maintenance is already close to what your body uses at rest, so we won't suggest a lower number here. A registered dietitian can help you set a safe deficit.
How this works
This uses the Mifflin-St Jeor equation, a standard way to estimate the calories you burn at rest, multiplied by your activity level. It's an estimate: weigh yourself on the same days for 2 to 3 weeks and adjust if your weight moves when you expected it to stay the same.
Formula used
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 (male) / − 161 (female)
× 1.2 – 1.9 (activity)
For adults 18 and over. Not medical advice. If you're pregnant, breastfeeding, on a GLP-1 medication or have a medical condition, talk to your provider before changing how you eat.