Maintenance Calories CalculatorCalculate your maintenance calories (TDEE) using the scientifically-validated Mifflin-St Jeor equation. Determine precise daily calorie requirements for energy balance and weight stability.
Personal Metrics
Age
Gender
Weight (kg)
Height (cm)
Activity Level
1. Understanding Energy Balance & Maintenance CaloriesMaintenance calories represent your Total Daily Energy Expenditure (TDEE) - the precise caloric intake required to maintain energy homeostasis and weight stability. This encompasses your Basal Metabolic Rate (BMR) plus all additional energy expenditure from physical activity, thermic effect of food, and non-exercise activity thermogenesis.
Energy Balance EquationEnergy In = Energy Out → Weight Maintenance Energy In > Energy Out → Weight Gain Energy In < Energy Out → Weight Loss
2. Activity Level Multipliers & Energy Expenditure
Activity Level
PAL Coefficient
Exercise Frequency
Lifestyle Description
Sedentary
1.2
No structured exercise
Desk job, minimal daily movement
Lightly Active
1.375
1-3 sessions/week
Light exercise, some walking
Moderately Active
1.55
3-5 sessions/week
Regular exercise routine
Very Active
1.725
6-7 sessions/week
Intense training regimen
Extremely Active
1.9
Multiple daily sessions
Physical job + intense training
3. Factors Affecting Maintenance Calorie Accuracy
Individual VariabilityMetabolic rate can vary ±200-300 calories between individuals due to genetic polymorphisms, thyroid function, and metabolic efficiency.
Body Composition ImpactHigher muscle mass increases BMR (6-7 kcal/kg/day) compared to adipose tissue (2-3 kcal/kg/day), affecting total energy expenditure.
Adaptive ThermogenesisProlonged caloric restriction can reduce metabolic rate by 10-40% through hormonal adaptations and decreased NEAT.
NEAT VariabilityNon-exercise activity thermogenesis can vary dramatically (150-800 kcal/day) based on occupation, fidgeting, and spontaneous movement.
4. Practical Application & Monitoring
📊 Validation ProtocolUse calculated maintenance calories as a starting point. Monitor body weight for 2-3 weeks under consistent conditions. Stable weight indicates accurate TDEE - adjust by ±100-200 calories based on observed trends.