How many calories do I need to stay at the same weight?

October 27, 2025 •

4 min read

While average daily calorie recommendations exist, an individual's actual needs can vary widely based on their unique metabolism, body composition, and activity level. To get a more personalized figure and understand how many calories do I need to stay at the same weight, you need to look beyond general guidelines.

Quick Summary

This article explains how to calculate your personal maintenance calories using your Basal Metabolic Rate (BMR) and activity level. It also details the key factors influencing your energy needs and provides practical tips for long-term weight stability.

Key Points

Calculate Your TDEE: Your Total Daily Energy Expenditure (TDEE), an estimate of your daily caloric burn, is based on your Basal Metabolic Rate (BMR) and activity level.
Use Proven Formulas: Employ reliable equations like the Mifflin-St Jeor formula to accurately estimate your BMR, factoring in your age, gender, height, and weight.
Adjust for Activity: Multiply your BMR by a specific activity factor to account for your weekly exercise and movement, leading to a more personalized TDEE.
Prioritize Macronutrient Balance: While overall calories matter, the ratio of protein, carbs, and fats affects satiety, metabolism, and muscle mass, making quality of calories important for maintenance.
Monitor and Adjust: Treat your calculated TDEE as a starting point. Track your food intake and monitor your weight over several weeks to fine-tune your calorie target for true weight stability.

The Science of Caloric Balance

Maintaining your body weight is fundamentally about achieving energy balance. This means the calories you consume from food and drink are equal to the calories your body burns for energy. This state is known as your maintenance calorie level. When you consume more calories than you burn, you gain weight; when you burn more than you consume, you lose weight.

Where Your Energy Goes

Your total daily energy expenditure (TDEE) is the number of calories your body burns in a 24-hour period. It's composed of three main factors:

Basal Metabolic Rate (BMR): The energy your body needs to perform essential functions at rest, such as breathing, blood circulation, and cell production. It accounts for about 60–70% of your daily calorie burn.
Thermic Effect of Food (TEF): The energy your body uses to digest, absorb, and process the nutrients from the food you eat. It typically accounts for about 10% of your TDEE.
Physical Activity: This includes both structured exercise (EAT) and non-exercise activity thermogenesis (NEAT), which covers all other daily movements like walking, fidgeting, and doing chores.

Calculating Your Total Daily Energy Expenditure (TDEE)

To find your approximate maintenance calories, you first need to estimate your BMR and then adjust for your activity level. The Mifflin-St Jeor equation is considered one of the most accurate formulas for this purpose.

The Mifflin-St Jeor Equation for BMR

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

How to Factor in Your Activity Level

Once you have your BMR, multiply it by an activity factor to calculate your TDEE:

Sedentary (little or 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 (very hard exercise & physical job): BMR × 1.9

A Simple Step-by-Step Example

Let's calculate the TDEE for a moderately active 35-year-old male who is 180 cm (approx. 5'11") and weighs 85 kg (approx. 187 lbs).

Calculate BMR: BMR = (10 × 85) + (6.25 × 180) – (5 × 35) + 5 BMR = 850 + 1125 – 175 + 5 BMR = 1805 calories
Multiply by Activity Factor: TDEE = 1805 (BMR) × 1.55 (Moderately Active) TDEE = 2,797.75

This individual would need to consume approximately 2,800 calories per day to maintain their current weight, assuming their activity level and body composition remain stable. This is a powerful starting point, but remember that it is an estimate.

Macronutrients and Your Maintenance Diet

While the total number of calories is key for weight maintenance, the quality and distribution of those calories from macronutrients (protein, carbohydrates, and fats) also play a vital role. For example, a diet rich in protein can increase satiety and support muscle mass, which is metabolically active.


Macronutrient	Calories per Gram	Role in Maintenance	Satiety Level	Thermic Effect
Protein	4	Muscle repair and growth, hormone regulation	High	Highest (20-30%)
Carbohydrates	4	Primary energy source for the body	Moderate, depends on fiber content	Moderate (5-15%)
Fats	9	Hormone production, vitamin absorption	High, due to slower digestion	Lowest (0-3%)

Factors That Influence Your Caloric Needs

Your TDEE is not a fixed number and can change over time. Several factors contribute to these fluctuations:

Age: Metabolism naturally slows with age, meaning caloric needs decrease over time.
Body Composition: Muscle mass burns more calories at rest than fat mass. A higher percentage of muscle mass leads to a higher BMR.
Hormones: Thyroid hormones, insulin, and leptin can all influence metabolism and energy expenditure.
Genetics: Individual genetic makeup can influence resting metabolic rate and body type.
Sleep and Stress: Lack of sleep and high-stress levels can impact hormones that regulate appetite and metabolism.

The Pitfalls of Over-relying on a Single Number

It's important to remember that any calculated TDEE is an estimate and should be used as a starting point. Your unique metabolism, individual differences, and daily variations mean you should not obsess over hitting an exact calorie number every day. Instead, use the calculation as a tool to guide your nutritional intake. Monitoring your weight trends over several weeks is the best way to confirm your actual maintenance level.

Fine-Tuning and Monitoring for Long-Term Success

Here are some actionable tips for using your maintenance calorie estimate effectively:

Track Your Intake: Use a food diary or a calorie-tracking app for a week or two to see if your actual intake aligns with your calculated TDEE. Be honest and accurate with your records.
Weigh Yourself Consistently: Monitor your weight once a week at the same time and under the same conditions (e.g., first thing in the morning). If your weight stays stable, you're at maintenance. If it fluctuates, you may need to adjust your intake.
Make Gradual Adjustments: If your weight is trending up, reduce your daily intake by 100-200 calories and monitor again. If it's trending down, increase by the same amount. This prevents drastic changes that can be unsustainable.
Prioritize Nutrient Density: Focus on eating whole, minimally processed foods that are rich in vitamins, minerals, and fiber. These foods will provide more satiety and nutritional value within your calorie budget.
Stay Active: Regular physical activity not only burns calories but also helps preserve muscle mass and supports overall health. It also gives you more flexibility with your calorie intake.

Conclusion: Finding Your Sweet Spot

Ultimately, figuring out your maintenance calories is a process of calculation, observation, and adjustment. By understanding the components of your TDEE, using proven formulas, and paying attention to your body's signals, you can pinpoint the ideal number of calories to maintain your current weight. Remember that this isn't a rigid rule but a flexible guideline. The real secret to long-term weight stability is combining this knowledge with consistent healthy habits and listening to your body's energy needs. For more personalized guidance, always consider consulting a healthcare provider or a registered dietitian.

Visit the Centers for Disease Control and Prevention (CDC) for more information on physical activity and weight management.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic functions at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through all physical activity, including exercise and daily movement.

Online calculators provide a solid estimate, typically using formulas like Mifflin-St Jeor based on population data. However, they are not perfect as individual metabolism varies due to factors like body composition, genetics, and hormones. Use them as a starting point and monitor your body's actual response.

The type of macronutrients (protein, carbs, fat) you consume affects your satiety, the thermic effect of food (how many calories are burned during digestion), and your body composition. A balanced diet with adequate protein is beneficial for long-term maintenance and can help preserve muscle mass.

To find your true maintenance calories, track your food intake and weigh yourself consistently for 2-3 weeks while keeping your activity level consistent. If your weight remains stable, your average daily intake is your maintenance level.

As you age, your metabolism tends to slow down, and you may lose muscle mass. This means that to maintain the same weight, you will generally need to consume fewer calories than you did when you were younger.

Yes, increasing your physical activity level increases the number of calories your body burns, thereby increasing your Total Daily Energy Expenditure (TDEE). The more active you are, the higher your maintenance calories will be.

Technically, yes, from a pure weight maintenance perspective. However, for optimal health, it is crucial to focus on nutrient-dense foods. Empty calories from junk food provide little nutritional value and can negatively impact overall health, energy levels, and hormonal balance.