How Many Calories Does My Body Need to Stay the Same?

January 8, 2026 •

2 min read

An individual's total daily energy expenditure (TDEE) can vary significantly based on factors like genetics and body size, with differences of up to 100-800 calories per day attributed to non-exercise activity alone. Understanding your personal TDEE is key to maintaining your current body weight.

Quick Summary

Calorie maintenance needs are calculated by first determining your basal metabolic rate (BMR) and then factoring in your physical activity level to find your Total Daily Energy Expenditure (TDEE).

Key Points

TDEE is Your Target: Your Total Daily Energy Expenditure (TDEE), not your Basal Metabolic Rate (BMR), is the number of calories you need to consume to maintain your weight.
BMR is Your Baseline: BMR is the minimum energy required for basic bodily functions at complete rest; it is the starting point for calculating TDEE.
Activity Level is Key: To find TDEE, you must multiply your BMR by an activity factor that accurately reflects your daily movement and exercise.
Individual Needs Vary: Factors like age, sex, weight, height, and body composition all influence your unique calorie requirements.
Formulas are Estimates: Calculating TDEE with a formula like Mifflin-St Jeor is a starting point. Your personal energy needs can vary and require fine-tuning.
Track and Adjust: The most effective way to confirm your maintenance calories is to track your intake and monitor your weight over several weeks, adjusting as needed.

Understanding Your Total Daily Energy Expenditure (TDEE)

To determine how many calories your body needs to stay the same weight, you must calculate your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories your body burns in a 24-hour period, accounting for everything from basic bodily functions to all physical activity. It is the most accurate number to use for weight maintenance because it combines all sources of energy expenditure.

The Difference Between BMR and TDEE

Many people confuse TDEE with their Basal Metabolic Rate (BMR), but they are not the same. BMR is only one component of TDEE. The distinction is crucial for setting accurate calorie targets.


Feature	Basal Metabolic Rate (BMR)	Total Daily Energy Expenditure (TDEE)
Definition	The minimum number of calories your body needs to perform essential, life-sustaining functions at complete rest, such as breathing, circulation, and cell production.	The total calories you burn throughout the entire day, including your BMR, physical activity, and food digestion.
Activity Level	Assumes a state of complete rest, as if you were in a coma.	Accounts for all physical activity, from fidgeting to intense workouts.
Calculation	Calculated using specific formulas based on age, sex, weight, and height.	Calculated by multiplying your BMR by an activity factor that reflects your daily movement.
Use Case	Provides a baseline, or minimum, calorie level. You should never eat below this amount for sustained periods.	The target number for weight maintenance. Eating this amount keeps your weight stable.

Factors Influencing Your Calorie Needs

Your TDEE is a dynamic figure that changes based on several variables, explaining why two people of the same height and weight may have different daily calorie needs. Key factors include: age, sex, body weight and height, body composition, and physical activity level.

Calculating Your Maintenance Calories (TDEE)

Estimating your BMR using the Mifflin-St Jeor equation and then multiplying by an activity multiplier is a widely used method to find your TDEE. More information on how to calculate BMR and multiply by your activity factor can be found on the {Link: NASM Website https://www.nasm.org/resources/calorie-calculator}.

Example Calculation

For a 30-year-old woman, weighing 65 kg and 165 cm tall, who exercises moderately 3-5 times a week, her BMR is approximately 1370 calories. Multiplying by her activity factor (1.55) gives a TDEE of about 2124 calories, her estimated daily need for weight maintenance.

Refinements to Consider

These formulas provide estimates. Continuous tracking and adjustments based on results are key for accurate weight maintenance. Consider tracking intake, monitoring weight, focusing on consistency, and considering macronutrient balance for a higher thermic effect.

For more information on energy requirements, consult the {Link: NCBI https://www.ncbi.nlm.nih.gov/books/NBK591031/}.

Conclusion

Maintaining your weight requires calculating your BMR and TDEE. While initial calculations provide estimates, personal monitoring of intake and weight trends allows for accurate adjustments. Understanding the factors influencing energy expenditure enables informed decisions for weight maintenance and health goals.

Frequently Asked Questions

A quick method is to multiply your current body weight in pounds by 15. This provides a rough estimate for a moderately active person, but is less accurate than a full TDEE calculation.

You should recalculate your maintenance calories whenever there is a significant change in your weight (5-10%), activity level, or body composition, as these changes will affect your BMR and TDEE.

Yes, maintaining the same overall calorie balance over time is what matters most. Zigzag dieting (varying calories daily) is another strategy, but a consistent daily intake is also effective.

Weight can fluctuate daily due to factors like water retention, sodium intake, hormonal changes, and glycogen storage. Consistent tracking over several weeks, rather than focusing on daily numbers, provides a more accurate picture of whether you are maintaining weight.

For weight management, TDEE is the more relevant figure. While BMR is a component, TDEE represents your total energy burned each day and is the number you should use as your target for maintenance, loss, or gain.

Yes, different macronutrients have varying thermic effects (energy required to digest). Protein, for example, has a higher thermic effect than fats, meaning your body burns more calories processing it.

If you're between activity levels, it's best to start with the lower activity multiplier. You can then monitor your weight and adjust your calorie intake slightly upwards if you find you are losing weight when you intend to maintain.