Calculate your exact maintenance calorie level (TDEE) with multiple estimation methods. Includes NEAT variation ranges and macro recommendations.
Your maintenance calories — also called Total Daily Energy Expenditure (TDEE) — is the number of calories you need to eat each day to maintain your current body weight. It's the foundation for every weight management goal: eat below it to lose weight, above it to gain weight, or at it to maintain.
TDEE is composed of four components: Basal Metabolic Rate (BMR, ~60–70% of total), the Thermic Effect of Food (TEF, ~8‒15%), Non-Exercise Activity Thermogenesis (NEAT, ~15–30%), and Exercise Activity Thermogenesis (EAT, ~5–15%). NEAT varies dramatically between individuals and is the least predictable component, which is why calculator estimates are starting points, not exact numbers.
This calculator uses the Mifflin-St Jeor equation (the most validated for adults) and provides a NEAT-adjusted range to reflect real-world variation. Use it as a starting point, then adjust based on 2–4 weeks of actual weight tracking. Whether you are a beginner or experienced professional, this free online tool provides instant, reliable results without manual computation.
Every weight loss, weight gain, and body recomposition plan starts with knowing your maintenance calories. Without this reference point, setting a deficit or surplus is guesswork. This calculator provides not just a single number but a practical range that accounts for daily variation in activity and NEAT. Having a precise figure at your fingertips empowers better planning and more confident decisions.
BMR (Mifflin-St Jeor): • Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 • Female: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 BMR (Katch-McArdle, if BF% known): 370 + 21.6 × Lean Body Mass (kg) TDEE = BMR × Activity Factor Activity Factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Very Active 1.725, Extreme 1.9 NEAT Range: TDEE ± 10–15% (represents daily variation)
Result: ~2,530 kcal/day (range: 2,280–2,780)
A 30-year-old male, 175 lbs (79.4 kg), 5'10" (178 cm), moderately active. Mifflin-St Jeor BMR: 1,748 kcal. Katch-McArdle BMR (using 18% BF, LBM = 65.1 kg): 1,776 kcal. Average BMR: ~1,762. TDEE at 1.55 activity: ~2,530 kcal. NEAT variation range: 2,280–2,780 kcal. These are your maintenance calories — eat here for 2 weeks, track weight, and adjust.
Your total daily energy expenditure breaks down into four components. BMR accounts for 60–70% and powers basic life functions. TEF (thermic effect of food) uses 8–15% of intake to digest, absorb, and process food — protein has the highest TEF (~25%) and fat the lowest (~3%). NEAT is the wildcard: it includes all non-exercise movement and can range from 200 kcal/day (sedentary desk worker) to 900+ kcal/day (active job + fidgeting). EAT (exercise) is often the smallest component for most people.
A 30-minute gym session burns 150–300 kcal, but NEAT accumulated over 16 waking hours can easily reach 500–800 kcal. This is why daily step count is a more reliable predictor of TDEE than gym frequency. People who target 8,000–10,000 steps daily have significantly more stable and predictable TDEE values than those who rely solely on structured exercise.
Use your maintenance calories as a reference point for all goals. For fat loss, subtract 300–500 kcal. For lean muscle gain, add 200–300 kcal. For body recomp, eat at or slightly below maintenance with high protein. Recalculate every 4–8 weeks as your weight changes, since every 1 kg of weight change shifts TDEE by approximately 15–20 kcal/day.
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest — breathing, circulation, cell repair. TDEE (Total Daily Energy Expenditure) includes BMR plus all activity: digesting food, walking, exercising, fidgeting, etc. TDEE is always higher than BMR. For weight management, TDEE is the relevant number.
The Mifflin-St Jeor equation is the most validated for adults and is recommended by the Academy of Nutrition and Dietetics. It's accurate to within ±10% for most people. The Katch-McArdle formula can be more accurate if you know your body fat percentage, as it accounts for lean body mass directly. This calculator shows both when body fat is provided.
Your actual TDEE fluctuates daily based on NEAT (non-exercise activity thermogenesis) — the calories burned through fidgeting, walking, posture, and other unconscious movements. NEAT can vary by 200–500 kcal between days. The range reflects this reality and helps you understand that maintenance isn't a single number but a zone.
Eat at the estimated TDEE for 2–4 weeks while weighing yourself daily at the same time (morning, fasted). Calculate weekly averages. If the average is stable (±0.5 lb), you've found your maintenance. If trending down, add 100–200 kcal. If trending up, subtract 100–200 kcal. This empirical method is the gold standard.
Yes, but less than commonly believed. BMR decreases about 1–2% per decade after age 20, primarily due to loss of muscle mass and decreased spontaneous activity. A 50-year-old's BMR is roughly 10–15% lower than a 25-year-old's of the same height and weight. Resistance training can significantly offset this decline by maintaining muscle mass.
Not necessarily. Some people prefer calorie cycling: eating more on training days and less on rest days, while keeping the weekly average at maintenance. This can optimize nutrient partitioning and feels more natural for many people. What matters for weight maintenance is the weekly average, not daily precision.