Maintenance Calorie Estimator
Understand how many calories you need to maintain weight. Compare general-purpose (Mifflin–St Jeor) and lean mass–based (Katch–McArdle) equations, then set deficits or surpluses that align with your goals.
Calorie Targets
BMR
1370 kcal/day
Basal metabolic rate
Maintenance
2124 kcal/day
Activity factor ×1.55
Mild deficit
1874 kcal/day
≈0.25 kg (0.5 lb) loss per week
Aggressive deficit
1624 kcal/day
≈0.5 kg (1 lb) loss per week
Surplus suggestions
Mild surplus: 2374 kcal/day • Aggressive surplus: 2624 kcal/day. Use higher surpluses sparingly for lean mass gain phases.
Tip
Reassess every 4–6 weeks or after a 2–3 kg change in body weight. Pair with macro planning to distribute calories across protein, fats, and carbohydrates.
How to Use This Calculator
Collect accurate measurements
Use recent weight, height, and age values. For Katch–McArdle, estimate body fat using DEXA, calipers, or smart scales for best accuracy.
Pick the appropriate formula
Mifflin–St Jeor suits most people. Choose Katch–McArdle if you know body fat percentage and want a lean mass–based estimate—helpful for athletes.
Adjust and monitor trends
Use the maintenance number as a baseline. Track body weight for 2–3 weeks; adjust calories by 100–200 kcal if weight drifts away from the goal.
Formula Reference
Mifflin–St Jeor (male) = 10W + 6.25H − 5A + 5
Mifflin–St Jeor (female) = 10W + 6.25H − 5A − 161
Katch–McArdle = 370 + 21.6 × Lean Mass (kg)
Maintenance = BMR × Activity factor
- W = weight in kg, H = height in cm, A = age in years.
- Activity factors range from 1.2 (sedentary) to ~1.9 (very active).
- A 500 kcal deficit or surplus approximates 0.5 kg (1 lb) weekly weight change.
Frequently Asked Questions
How accurate are maintenance calorie estimates?
They offer an evidence-based starting point. Track your body weight for 2–3 weeks; if it trends up or down unexpectedly, adjust calories in 100–200 kcal increments.
Do I have to hit maintenance exactly every day?
Daily variation is normal. Aim for the average over a week to stay near maintenance. Flexibility improves adherence and long-term success.
Why choose the Katch–McArdle formula?
Katch relies on lean body mass, making it more precise for muscular or very lean individuals. It requires a reasonably accurate body fat estimate.
How do I transition from a deficit to maintenance?
Reverse diet by adding 100–150 kcal each week until you reach maintenance. Monitor body weight and energy levels, adjusting as needed.