Adjusted Body Weight Calculator
Calculate adjusted body weight online using height, sex, actual weight, and a correction factor. Compare ideal, actual, and adjusted values instantly.
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Maintenance Calorie Calculator
Calculate maintenance calories online using age, sex, height, weight, and activity level with a flexible calorie range and protein target estimates.
Maintenance calorie calculator for stable-weight planning
Calculate daily maintenance calories using age, sex, height, weight, and activity level. Review a practical maintenance range, a protein target range, and simple check-in guidance for holding body weight steady on desktop or mobile.
Body Metrics & WeightMaintenance range and protein targetResponsive layout
Enter your current stats
Add body size, age, and activity level to estimate daily calories for maintaining your current weight instead of cutting or bulking.
Activity level
Maintenance calorie plan
Review resting energy use, estimated maintenance calories, a flexible maintenance range, and a protein anchor for stable-weight planning.
Add age, height, weight, and activity level to estimate daily maintenance calories and a practical maintenance range.
Example
Estimate calories to maintain current weight
Use the calculator when you want a practical starting calorie target for staying near your current body weight instead of cutting or bulking.
Example
Set a maintenance range for weekly check-ins
Review a flexible maintenance range instead of a single fixed number so you can adjust intake around appetite, schedule, and training volume.
Example
Build a stable routine before a cut or bulk
Use maintenance calories as a baseline phase before moving into weight-loss or weight-gain planning so later adjustments are easier to track.
How the maintenance calorie calculator works
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by your selected activity level to estimate maintenance calories, then builds a small calorie range around that result so day-to-day planning is more practical than relying on one exact number.
Step 1
Enter current stats
Add age, sex, height, weight, and activity level to estimate how many calories you burn in a typical day.
Step 2
Review maintenance range
Use the starting maintenance number and the small range around it instead of treating maintenance as one perfect fixed target.
Step 3
Track and adjust
Watch your average body-weight trend for two to three weeks and make small calorie changes only if weight is drifting.
Why use a maintenance calorie calculator
Maintenance calories are useful when you want to hold your current weight, stabilize after a cut or bulk, or establish a baseline before making further nutrition changes. They give you a reference point for what stable intake may look like instead of guessing from day to day.
This tool is designed for planning and education. Real maintenance can shift with step count, training volume, stress, sleep, and body-weight changes, so a short review period is usually more useful than expecting perfect precision on day one.
Frequently asked questions
What does the Maintenance Calorie Calculator do?
It estimates basal metabolic rate, daily maintenance calories, a flexible maintenance range, and a protein target range using your sex, age, height, weight, and activity level.
How is it different from the Calorie Calculator or TDEE Calculator?
Calorie Calculator and TDEE Calculator are broader tools for multiple formulas and weight-change targets. Maintenance Calorie Calculator is narrower and focused on one job: setting a practical calorie target for holding body weight steady with a usable maintenance range and check-in guidance.
Why does the tool show a range instead of one exact number?
Maintenance is rarely a perfect single number. Daily movement, appetite, training volume, and water balance change from day to day, so a small maintenance range is usually more useful than one exact target.
How should I adjust if my weight starts drifting?
If your average body weight trends up or down for two to three weeks, adjust intake by roughly 100 to 150 calories per day, then review the trend again instead of making large changes all at once.
Related tools
Use these internal tools to compare maintenance calories with broader calorie planning and weight-change goals.
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TDEE Calculator
Compare this maintenance-first estimate with a broader TDEE breakdown and additional calorie targets.
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Calorie Calculator
Use the general calorie planner when you want formula options and broader maintenance, loss, and gain outputs.
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Weight Loss Calorie Calculator
Move from maintenance into a deficit plan when you are ready to cut calories for fat loss.
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Weight Gain Calorie Calculator
Use the surplus planner when you want to turn maintenance calories into a structured weight-gain target.
Explore This Tool in Context
Maintenance Calorie Calculator is part of the Body Metrics & Weight collection. If you want a broader view of similar workflows, open the Body Metrics & Weight category page or browse all QuickTools categories.
Common next steps after this tool include Adjusted Body Weight Calculator, Target Body Weight Calculator and Weight Loss Calorie Calculator.
More in Body Metrics & Weight
View category hub →Target Body Weight Calculator
Estimate a target body weight online using a target BMI or body-fat goal. Compare current and target weight instantly in kg and lbs.
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Weight Loss Calorie Calculator
Calculate weight loss calories online using maintenance calories, daily deficit, and weekly loss targets with optional goal-weight timeline estimates.
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Weight Gain Calorie Calculator
Calculate weight gain calories online using maintenance calories, daily surplus, and weekly gain targets with optional goal-weight timeline estimates.
Open tool →
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