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Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable.

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Age

Weight (kg)

Height (cm)

Activity level

Maintenance (TDEE)

2,556

calories/day · BMR 1,649

Lose weight

2,056

Mild loss

2,306

Maintain

2,556

Mild gain

2,806

Gain weight

3,056

Lose weight (−0.5kg/wk)

2,056 cal

Mild loss (−0.25kg/wk)

2,306 cal

Mild gain (+0.25kg/wk)

2,806 cal

Gain weight (+0.5kg/wk)

3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

Maintenance tips

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Your TDEE is maintenance — eat that to hold weight, less to lose, more to gain.

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Be honest about activity level; most people overestimate, which inflates the number.

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If weight drifts at "maintenance," nudge intake by 100–150 calories and reassess.

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