How do I figure out my body's maintenance calories?

November 19, 2025 •

2 min read

According to the U.S. Department of Health, adult males generally require 2,000-3,000 calories per day to maintain weight while adult females need around 1,600-2,400 calories. Learning how to figure out my body's maintenance calories is a crucial first step toward managing your weight effectively, whether your goal is to lose, gain, or simply maintain your current weight.

Quick Summary

A comprehensive guide on estimating your daily maintenance calories using proven equations, activity level multipliers, and real-world tracking methods.

Key Points

Start with the Mifflin-St Jeor Equation: Use this formula to get a solid, scientifically-based estimate of your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest.
Adjust for Activity Level: Multiply your BMR by an activity factor (from 1.2 for sedentary to 1.9 for extremely active) to calculate your Total Daily Energy Expenditure (TDEE), or maintenance calories.
Implement Real-World Tracking: For the highest accuracy, track your actual food intake and weekly average body weight for 2-4 weeks to fine-tune your maintenance calorie figure.
Account for All Calories: Be meticulous and track everything you consume, including cooking oils, sauces, and caloric beverages, as these can significantly impact your total intake.
Expect to Reassess: Your maintenance calorie needs will change as your weight or activity level changes, so be prepared to re-evaluate periodically.
Adjust Gradually for Goals: Once your maintenance is confirmed, create a moderate deficit (e.g., 500 calories) for weight loss or a modest surplus (e.g., 200-500 calories) for muscle gain.

Understanding the Fundamentals: BMR vs. TDEE

To figure out your body's maintenance calories, you need to understand Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). BMR is the calories burned at rest for basic functions, while TDEE is BMR plus calories from all daily activities, essentially your maintenance calorie level.

The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is a recommended method for estimating BMR. It uses your weight, height, age, and sex.

For the specific formulas for men and women, multiply BMR by an activity factor to find your TDEE, accounting for your daily movement. Activity factors range from 1.2 for sedentary to 1.9 for extremely active. A table detailing BMR formulas and activity factors can be found on {Link: welling.ai https://www.welling.ai/articles/how-to-calculate-your-maintenance-calories-and-create-a-sustainable-calorie-deficit-for-weight-loss}.

The Most Accurate Method: Real-World Tracking

Real-world tracking of intake and weight over time is the most accurate way to confirm your maintenance calories.

Estimate: Start with the Mifflin-St Jeor formula and activity multiplier.
Track Consistently: For 2-4 weeks, meticulously log all food and drink using a food logging app and kitchen scale.
Monitor Your Weight: Weigh yourself daily at the same time and track the weekly average. Focus on the trend, not daily changes.
Observe and Adjust: If your average weight is stable, your tracked intake is your maintenance. If weight changes, adjust intake by 100-200 calories.

Comparison of Calorie Calculation Methods


Method	Accuracy	Ease of Use	Best For	Considerations
Simple Multiplier (e.g., Weight x 15)	Low	Very Easy	Very rough estimate for beginners	Does not account for height, age, or sex. Inaccurate for many people.
Mifflin-St Jeor Equation	Medium-High	Moderate	Good starting point for most people	Provides a solid estimate but may not perfectly reflect individual metabolism.
Online Calculator (e.g., Mayo Clinic)	High	Very Easy	Anyone wanting a fast, reliable estimate	Convenient, but still an estimate based on self-reported data.
Real-World Tracking (Food & Weight)	Very High	High	Anyone serious about precise weight management	Requires dedication and consistency, but yields the most accurate results.

Practical Tips and Next Steps

Be Patient: Finding your exact maintenance level takes time, and daily fluctuations are normal.
Understand the Dynamic Nature: Your maintenance calories change with weight, body composition, and activity. Recalculate periodically.
For Fat Loss or Muscle Gain: Create a deficit (500-750 calories) for weight loss or a modest surplus (200-500 calories) for muscle gain.

Outbound Link

For a convenient, accurate starting point, consider using an online tool like the Mayo Clinic's calorie calculator to begin your journey.

Conclusion

To figure out my body's maintenance calories, combine a formula like Mifflin-St Jeor for an initial estimate with meticulous real-world food and weight tracking.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to perform essential functions at rest. Your maintenance calories, also known as TDEE (Total Daily Energy Expenditure), include your BMR plus all the calories you burn through daily activities and exercise.

It is a good idea to recalculate your maintenance calories whenever you notice a significant change in your weight, body composition, or physical activity level. For many, this could be every few months or after achieving a specific weight loss or gain milestone.

Online calculators, like those from Mayo Clinic or NASM, are a good starting point for an estimate but are not 100% accurate because they use standardized formulas. The most reliable method is to use a formula-based estimate and then track your actual food intake and weigh-ins over time to find your true maintenance level.

Yes, your maintenance calories can change due to metabolic adaptation, especially after significant weight loss or gain. Your body may become more or less efficient at burning calories, meaning the number required to maintain your new weight may differ from what a calculator predicts.

Daily weight fluctuations are normal and can be caused by water retention, sodium intake, hormonal changes, or the weight of undigested food. It is more useful to track your weekly average weight to identify the real trend.

A moderate and sustainable calorie deficit is typically 500-750 calories below your maintenance level, which can lead to a healthy weight loss of about 1-2 pounds per week. Drastic deficits can be unhealthy and are harder to maintain.

Common mistakes include underestimating portion sizes, not tracking small bites and liquids (like sauces and alcohol), misjudging cooked vs. raw food calories, and overestimating calories burned during exercise. Using a food scale and being consistent is key to accuracy.