Maintenance Calories Calculator
How many calories do you need to maintain your weight? Find your number in plain language.
Ready for a full plan? Try the calorie calculator →
Common questions
How do I calculate maintenance calories?
Multiply your BMR (calories at rest) by an activity factor. Our calculator uses the Mifflin-St Jeor equation and your exercise habits to estimate this.
Try next
Calorie calculator
Estimate maintenance calories and plan a deficit or surplus for your goal.
Open →Macro calculator
Break your daily calories into protein, carbs, and fat grams.
Open →Food calorie calculator
Look up calories and macros in everyday foods and Gingerly recipes.
Open →BMI calculator
Calculate body mass index from your height and weight.
Open →Disclaimer
This calculator provides general estimates — not medical advice. If you are pregnant, under 18, or managing a health condition, speak with your doctor before changing your diet or exercise. Minimum intakes apply; never eat below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.