How many calories can I eat for maintenance? Your guide to a balanced diet

October 12, 2025 •

4 min read

According to the Dietary Guidelines for Americans, the average adult woman needs between 1,600 and 2,400 calories per day for maintenance, while the average man requires 2,200 to 3,000. Knowing how many calories can I eat for maintenance is a crucial step toward achieving or sustaining a healthy weight.

Quick Summary

Maintenance calories represent the energy your body needs to sustain its current weight. This figure is determined by your Basal Metabolic Rate (BMR) and activity level. Factors like age, sex, and body composition influence your needs, requiring a personalized approach rather than relying on generalized averages alone. Tracking and adjusting your intake and activity helps maintain a healthy balance.

Key Points

Calculate Your Starting Point: Use the Mifflin-St. Jeor equation to estimate your Basal Metabolic Rate (BMR) and then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE), your initial maintenance calorie goal.
Individual Needs Vary: Factors like age, sex, height, weight, muscle mass, and activity level all influence your unique calorie requirements, making a personalized approach necessary.
Track and Adjust: Your calculated TDEE is an estimate. Monitor your weight and calorie intake over several weeks to fine-tune your number until your weight stabilizes.
Prioritize Nutrient Quality: A balanced diet focusing on whole, nutrient-dense foods is crucial for sustainable weight maintenance, not just hitting a calorie target.
Balance Macronutrients: Pay attention to your intake of protein, carbohydrates, and fats. Protein and healthy fats increase satiety and support muscle mass, which is key for a healthy metabolism.
Embrace the Dynamic Nature of Maintenance: Be prepared to adjust your calorie intake over time as your body and activity levels change. Maintenance is a continuous process of observation and adaptation.
Combine Diet with Exercise: Regular physical activity not only burns calories but also builds muscle, boosting your BMR and making maintenance easier.

Understanding Maintenance Calories: TDEE vs. BMR

When you're trying to maintain your current weight, the goal is to balance the energy you consume with the energy you expend. This concept is known as Total Daily Energy Expenditure (TDEE) and represents the total calories your body burns in a day. Your TDEE is made up of three main components:

Basal Metabolic Rate (BMR): This is the energy your body needs to perform fundamental, life-sustaining functions at rest, such as breathing, circulation, and cell production. It accounts for the majority of your daily calorie burn.
Thermic Effect of Food (TEF): The calories burned during the process of digesting and absorbing food. It accounts for about 10% of your daily energy expenditure.
Activity Level: This includes the calories burned through deliberate exercise and Non-Exercise Activity Thermogenesis (NEAT), which is the energy expended for everyday movements like fidgeting and walking.

The Mifflin-St. Jeor Equation: Calculating Your Needs

To estimate your maintenance calories, you first need to calculate your BMR using a formula. The Mifflin-St. Jeor equation is considered one of the most accurate methods for this purpose.

Mifflin-St. Jeor Formula:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Once you have your BMR, you multiply it by an activity factor to find your TDEE, which is your estimated maintenance calorie target.

Physical Activity Level (PAL) Multipliers:

Sedentary (little to no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Extra active (intense exercise daily/physical job): BMR × 1.9

Factors that Impact Your Maintenance Calories

Beyond the basic formula, several other factors influence your individual energy expenditure.

Age: Metabolism naturally slows down with age, meaning calorie needs typically decrease over time.
Body Composition: Muscle mass is more metabolically active than fat mass. An individual with a higher percentage of lean muscle will have a higher BMR than someone of the same weight with more body fat.
Hormones: Hormonal changes, such as those during pregnancy or menopause, can affect metabolism and overall calorie needs.
Genetics: Individual genetic makeup can play a role in metabolic rate and energy expenditure.
Overall Health: Illness, medication, and stress can all influence how your body uses energy.

Fine-Tuning and Tracking

The calculation from the Mifflin-St. Jeor equation is a starting point, not an exact science. Your body's needs fluctuate daily, so monitoring is essential to find your true maintenance level.

Here’s a practical approach to finding your precise number:

Start with the calculated TDEE: Use your estimated maintenance calories as your initial target for 2-3 weeks.
Maintain consistency: Keep your physical activity and food intake as consistent as possible during this period.
Track your weight: Weigh yourself under the same conditions each day (e.g., in the morning after using the bathroom) and take a weekly average.
Analyze the results:
- If your weight remains stable, your TDEE estimate is accurate.
- If your weight decreases, your calorie intake is likely below maintenance.
- If your weight increases, your calorie intake is likely above maintenance.
Adjust as needed: Based on your weight trends, make small adjustments of about 100-200 calories per day and repeat the process until your weight stabilizes. Regular, long-term monitoring is key to success.

Macronutrients and Nutrient Density for Weight Maintenance

While the total calorie count is crucial, the quality of those calories is just as important for overall health and well-being. A balanced diet, rich in macro- and micronutrients, is essential for sustainable maintenance.

Comparison of Macronutrient Roles in Maintenance


Macronutrient	Function	Caloric Density	Role in Satiety	Healthy Sources
Protein	Builds and repairs tissue; enzymatic functions.	4 kcal/gram	High, promotes fullness and preserves muscle mass.	Lean meats, fish, eggs, legumes, dairy.
Carbohydrates	Primary energy source for the body and brain.	4 kcal/gram	Varies; fiber-rich complex carbs offer sustained energy.	Whole grains, vegetables, fruits, legumes.
Fats	Energy, hormone production, vitamin absorption.	9 kcal/gram	High, helps with fullness and provides long-lasting energy.	Avocados, nuts, seeds, olive oil, fatty fish.

Conclusion: Beyond the Numbers

Finding out how many calories can I eat for maintenance involves more than just a single number; it requires a deep understanding of your body's energy balance. By using calculation tools like the Mifflin-St. Jeor equation, tracking your progress, and making informed adjustments, you can find a sustainable eating pattern that works for you. Focusing on a nutrient-dense diet with a proper balance of macronutrients is vital for long-term health and preventing weight regain. Remember that maintenance is a dynamic process, and minor adjustments are normal as your body and lifestyle change over time. For more information on healthy eating plans, visit the CDC's tips for a healthy weight.

How to get out of starvation mode after undereating for a long ... - Quora

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Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to perform vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through all daily physical activity, including exercise and digestion. Your maintenance calories are equal to your TDEE.

Online calculators provide a good starting estimate but are not 100% accurate because they cannot account for all individual metabolic factors. They are best used as a foundation for a personalized tracking and adjustment process.

To track your intake effectively, you can use smartphone apps, food diaries, or simply note down what you eat. Paying attention to portion sizes, reading food labels, and planning meals can significantly improve the accuracy of your tracking.

Yes, metabolism generally slows down with age. This is partly due to a natural loss of muscle mass and a decrease in overall physical activity. This is why many people find they need to consume fewer calories to maintain their weight as they get older.

Focusing exclusively on calorie counts and ignoring nutritional quality can be problematic. It can lead to a diet low in essential vitamins, minerals, and fiber, and potentially result in food cravings, fatigue, and a poor relationship with food. The quality of calories matters as much as the quantity.

If you become more active, you will need to increase your calorie intake to maintain your weight. Conversely, if your activity level decreases, you will need to reduce your intake to prevent weight gain. Use the activity factor multipliers as a guide for these adjustments.

Protein is crucial for weight maintenance because it promotes satiety, helping you feel fuller for longer. It also helps preserve lean muscle mass, which is important because muscle burns more calories at rest than fat.

The concept of 'starvation mode' is widely misunderstood. Drastically cutting calories can slow metabolism, but a modest, consistent calorie intake is key. Avoid extreme diets, incorporate strength training to maintain muscle mass, and eat consistently throughout the day to support a healthy metabolic rate.