Maintenance Calorie Calculator

What is Maintenance Calorie Calculator

A Maintenance Calorie Calculator is a free tool that calculates the calories you need to consume daily to maintain your current weight.

It calculates your daily calorie needs based on your gender, age, weight, height, and physical activity levels.

By knowing your maintenance calories, you can manage your diet effectively for weight management or other fitness goals.

How to Use Maintenance Calorie Calculator?

Follow these simple steps to calculate the calories you need daily to maintain your weight:

1. Select Gender: Choose your gender, male or female to get gender-specific results.

2. Enter Age: Enter your current age in years.

3. Input Height: Select your height using feet and inches or by entering in centimeters.

4. Input Weight: Enter your weight in pounds (lb.) or kilograms (kg).

5. Select Activity Level:

• Sedentary: Little to no exercise.
• Lightly Active: Light exercise or sports 1-3 days a week.
• Moderately Active: Moderate exercise or sports 3-5 days a week.
• Very Active: Hard exercise 6-7 days a week.
• Extra Active: Very hard exercise, physical job, or training twice a day.

6. Click Calculate: After entering all details, hit the "Calculate" button to get your result instantly.

7. View Results: The results will show the calories needed to maintain your current weight.

This tool uses the Harris-Benedict equation to determine your basal metabolic rate (BMR), then adjusted based on your activity level to provide a maintenance calorie estimate.

Example of Results

Once you calculate, you’ll get a result like:

• Maintenance Calories: 2395 Calories per day (kcal/day)
• This means you should consume approximately 2395 Calories daily to maintain your weight.

How It Works With Formula

The Maintenance Calorie Calculator estimates the calories required to maintain your current weight using the Revised Harris-Benedict Equation.

This equation calculates your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor based on your physical activity level.

How to Use the Formula

To calculate your maintenance calories:

1. Calculate your BMR using the Harris-Benedict equation.
2. Multiply your BMR by the appropriate activity factor based on your daily physical activity level.
3. The result is your daily calorie intake needed to maintain your current weight.

Revised Harris-Benedict Equation

For Men:

BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

For Women:

BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

Activity Factor

After calculating your BMR, the result is multiplied by an activity factor based on your daily activity level:

Description of activity levels

Activity Level	Description	Multiplier
Sedentary	Little or no exercise	1.2
Lightly Active	Light exercise or sports 1-3 days a week	1.375
Moderately Active	Moderate exercise or sports 3-5 days a week	1.55
Very Active	Hard exercise or sports 6-7 days a week	1.725
Extra Active	Very hard exercise, physical job, or training twice a day	1.9

Example Calculation

Let's calculate the BMR for a 35-year-old man who weighs 80 kg and is 180 cm tall:

BMR = 88.362 + (13.397 x 80) + (4.799 x 180) - (5.677 x 35)
BMR = 1825.25 kcal/day

This means that the man's body requires approximately 1825.25 calories daily to perform basic functions at rest.

Common Food and Calorie Chart

50 Common Food and Calorie

Food Item	Serving Size	Approx. Calories
Apple (medium)	1 fruit	95
Banana (medium)	1 fruit	105
Orange (medium)	1 fruit	62
Pear (medium)	1 fruit	101
Grapes	1 cup	62
Blueberries	1 cup	84
Strawberries	1 cup	53
Avocado (medium)	1 fruit	240
Almonds	1 ounce (about 23)	160
Walnuts	1 ounce (about 14)	185
Cashews	1 ounce (about 18)	157
Peanut Butter	2 tablespoons	190
Bread (whole wheat)	1 slice	80
Bagel (plain, medium)	1 bagel	290
Rice (cooked, white)	1 cup	205
Rice (cooked, brown)	1 cup	215
Pasta (cooked)	1 cup	220
Oatmeal (cooked)	1 cup	150
Quinoa (cooked)	1 cup	222
Chicken Breast (skinless, cooked)	3 ounces	140
Chicken Thigh (cooked)	1 thigh	180
Turkey (cooked, lean)	3 ounces	135
Beef (ground, 85% lean, cooked)	3 ounces	215
Beef (steak, cooked)	3 ounces	240
Pork Chop (cooked)	1 chop	230
Salmon (cooked)	3 ounces	175
Tuna (canned in water)	3 ounces	100
Shrimp (cooked)	3 ounces	85
Eggs (large, boiled)	1 egg	70
Milk (whole)	1 cup	150
Milk (skim)	1 cup	90
Yogurt (plain, whole milk)	1 cup	150
Yogurt (non-fat, plain)	1 cup	100
Cheese (cheddar)	1 ounce	113
Mozzarella (part-skim)	1 ounce	85
Butter	1 tablespoon	102
Olive Oil	1 tablespoon	119
Mayonnaise	1 tablespoon	90
French Fries	1 small serving	230
Potato Chips	1 ounce (about 15 chips)	150
Popcorn (air-popped)	1 cup	30
Pizza (cheese, regular crust)	1 slice	285
Hamburger (with bun)	1 sandwich	250
Hot Dog (with bun)	1 sandwich	250
Pancakes (with syrup)	2 medium	350
Waffles (with syrup)	2 medium	300
Ice Cream (vanilla)	1/2 cup	137
Chocolate (dark, 70-85% cocoa)	1 ounce	170
Candy Bar (chocolate with nuts)	1 bar	250
Soda (cola)	1 can (12 oz)	150
Beer (regular)	1 can (12 oz)	150

Note: The calorie information provided in this chart is an approximation and may vary based on specific brands, preparation methods, and portion sizes. The values are meant to serve as general guidelines and should not be considered exact. For precise dietary needs and health advice, it is recommended to consult a certified nutritionist or healthcare professional.

How to Maintain Your Weight

Maintaining your weight is a balance between healthy eating habits, regular physical activity, and a positive mindset. Here are some effective strategies to help you achieve long-term weight maintenance:

1. Eat a Balanced Diet

Focus on consuming a variety of foods that provide essential nutrients. Include:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats

Restrict processed foods, sugary snacks, and high-calorie beverages.

2. Practice Portion Control

Even healthy foods can cause weight gain if you eat them in large quantities. Use smaller plates, measure serving sizes, and avoid eating directly from large packages.

3. Stay Hydrated

Drinking enough water helps control hunger and helps you to become healthy. Aim for at least 8 glasses of water per day. Or, you can use the daily water intake calculation tool.

4. Exercise Regularly

You can do at least 150 minutes of moderate-intensity aerobic activity per week, combined with strength training exercises. Find activities you enjoy to stay consistent.

5. Monitor Your Weight

Weigh yourself weekly to track changes. It helps you catch small gains early and adjust your habits accordingly.

6. Get Enough Sleep

Lack of sleep can disrupt hormones that regulate appetite, helping to weight gain. Aim for 7-9 hours of quality sleep each night.

7. Manage Stress Level

Chronic stress can motivate emotional eating, do stress management techniques such as meditation, yoga, or deep breathing.

8. Stay Consistent

Weight maintenance is a lifelong commitment. Focus on sustainable habits rather than quick fixes.

What Are Maintenance Calories?

Maintenance calories refer to the number of calories your body needs to consume daily to maintain its current weight — neither gaining nor losing weight. This calorie amount represents the balance between the energy you take in through food and drinks and the energy your body uses for daily activities, bodily functions, and exercise.

How to Calculate Maintenance Calories

Your maintenance calories depend on several factors, including:

• Age
• Gender
• Weight
• Height
• Activity level
• Metabolism

A common method to calculate maintenance calories:

1. Finding your Basal Metabolic Rate (BMR) — the number of calories your body burns at rest.
2. Multiply your BMR by your activity level to calculate how many calories you burn throughout the day.

Example TDEE Calculation:

• BMR = 1,500 calories (calories burned at rest)
• Activity level = Moderate exercise (eg, 1.55 multiplier)
• TDEE = 1,500 × 1.55 = 2,325 maintenance calories

Best Foods to Maintain Weight

Maintaining a healthy weight is all about balance — eating the right foods in the right amounts while staying active. The best foods to maintain weight are nutrient-dense, satisfying, and support your metabolism without excessive calories.

1. Protein-Rich Foods (Boosts Metabolism & Keeps You Full)

Protein helps preserve muscle mass and keeps you fuller for longer.

• Eggs
• Chicken breast
• Fish (salmon, tuna)
• Greek yogurt
• Lentils and beans
• Tofu

Tip: Include protein in every meal to curb cravings.

2. Whole Grains (Long-Lasting Energy)

Whole grains provide fiber and energy without spiking blood sugar.

• Oats
• Brown rice
• Quinoa
• Whole wheat bread
• Barley

Tip: Swap white rice and bread with whole-grain alternatives.

3. Healthy Fats (Supports Hormones & Satiety)

Healthy fats promote fullness and support overall health.

• Avocados
• Nuts (almonds, walnuts)
• Olive oil
• Chia seeds
• Peanut butter (natural)

Tip: Use portion control with fats — they’re calorie-dense!

4. Fruits and Vegetables (Low-Calorie, High Fiber)

Packed with vitamins, minerals, and fiber, they help you feel full.

• Leafy greens (spinach, kale)
• Berries (blueberries, strawberries)
• Apples
• Carrots
• Broccoli

Tip: Fill half your plate with veggies to naturally eat fewer calories.

5. Dairy or Dairy Alternatives (Calcium & Protein)

Low-fat or plant-based options are great for weight maintenance.

• Greek yogurt
• Skim milk
• Almond milk
• Cottage cheese

Tip: Choose unsweetened versions to avoid extra sugar.

6. Hydrating Foods (Keeps You Full)

Water-rich foods help prevent overeating.

• Cucumbers
• Watermelon
• Oranges
• Tomatoes

Tip: Drink water before meals to naturally reduce portion sizes.

How to Calculate Maintenance Calories Without Exercise (Sedentary Lifestyle)

Calculating your maintenance calories helps you find how many calories you need daily to maintain your current weight without gaining or losing.

Maintenance calories = The number of calories your body needs to maintain your current weight based on your daily activity level.

Since you're not including exercise (sedentary lifestyle), you'll calculate for minimal physical activity (basic daily movements like walking, cooking, or working at a desk).

Step-by-Step Calculation

1. Calculate Your BMR (Basal Metabolic Rate)

Your BMR is the number of calories your body burns at rest to maintain basic functions like breathing, digestion, and circulation.

For Women:

For Men:

Example Calculation:

2. Add Activity Factor (Sedentary Lifestyle)

Now, multiply your BMR by 1.2 (sedentary activity level).

This is the estimated number of calories you need to maintain your current weight without exercise.