Maintenance Calorie Calculator

Take Control Of Your Weight

Do you have a hard time managing your weight? Or does it sometimes feel like you have no control over your body? If so, you’re not alone.

Most people don’t know their maintenance calorie number. Which makes maintaining your weight a guessing game.

But with the maintenance calorie calculator, you’ll finally take control of your weight. From there, you can transform your body!

maintenance calorie calculator

Why You Should Know Your Maintenance Number

Think of maintenance calories as your “diet home base”. When you’re at this number, you’re safe from dramatic changes in body weight.

At your maintenance number, your body gets all the energy and nutrients it needs but nothing more. Perfect energy balance.

From here, you can easily adjust your calories to burn fat and build muscle. So by knowing your maintenance calorie intake, you have control of your weight.

maintenance calorie calculator energy balance

How to Calculate Maintenance Calories

As illustrated above, there are three parts that go into your maintenance calories. Resting metabolism, daily activity, and exercise.

Together, these three parts are called TDEE (total daily energy expenditure). And they represent the number of calories you burn during the day.

maintenance calorie calculator tdee

Of course, calorie expenditure depends on your activity level. So your calorie intake depends on your activity level as well.

But how do you know how many calories you should eat every day? That’s where the maintenance calorie calculator comes in.

Maintenance Calorie Calculator Example

The maintenance calorie calculator makes finding your calorie target easy. All you have to do is answer a few questions about your body type and activity level. Let’s look at an example.

Step 1: Resting Metabolism

First, you’ll enter your weight and approximate body composition using the sliders. Then choose your body type.

This helps to calculate your RMR (resting metabolic rate), also known as BMR (basal metabolic rate).

maintenance calorie calculator example

Step 2: Activity Level

Next, you’ll choose how active you are during the day. Like if you sit at a desk most of the day or move around a lot.

Then you’ll indicate how often you exercise, for how long, and the exercise intensity.

maintenance calorie calculator activity level

Step 3: Goal

The last step is to choose your fitness goal. To find your maintenance calories, you’ll choose “Both (Recomposition)” as your goal.

This will give you a calorie target that matches your daily energy expenditure. And allows you to maintain your weight while gradually transforming your body.

maintenance calorie calculator goal


Once you complete the form you’ll be taken to your results page. Here you’ll see how many calories you should eat on days you exercise and days you don’t.

In this example, Sue should eat 1,813 calories on days she exercises and 1,433 calories on days she rests.

maintenance calorie calculator results

Depending on your body composition, your maintenance number could be a slight deficit or surplus. The small adjustment helps you lose fat and/or build muscle while you maintain your weight.

Also, if you want to lose weight or build muscle faster you can choose a different goal. And you’ll get a plan designed specifically for you.

Get Your Custom Meal Plan

maintenance calorie calculator meal plan

Whether your goal is to lose, gain, or maintain weight your Custom Meal Plan has you covered.

  • Transform your body with goal-specific calories & macros

  • Easily plan meals with a daily menu built around your schedule

  • Simplify meal prep with delicious recipes formulated to fit your macros

  • Make better food choices with a grocery list right on your phone

  • Get Instant Access to Your Online Dashboard

Choose Your Plan

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