Maintenance Calorie Calculator
Calculate your maintenance calories with the Mifflin-St Jeor formula and activity level. Free TDEE calculator with energy breakdown and macro split charts.
About This Calculator
The Maintenance Calorie Calculator helps you determine exactly how many calories your body needs to maintain your current weight based on your age, gender, weight, height, and physical activity level. This calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the minimum calories your body needs at rest — and then multiplies it by your Physical Activity Level (PAL) to calculate your Total Daily Energy Expenditure (TDEE), which equals your maintenance calories.
Knowing your maintenance calories is essential for effective weight management. Whether you want to maintain, lose, or gain weight, understanding your baseline energy requirements helps you make informed dietary choices. The Mifflin-St Jeor formula is recommended by the Academy of Nutrition and Dietetics and has been validated worldwide as one of the most accurate BMR prediction equations.
How the calculation works
For males: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age + 5
For females: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age - 161
Your TDEE is then calculated as: BMR × PAL where PAL values range from 1.2 (sedentary) to 1.9 (very active).
Regional Notes
India (IN): The ICMR Nutrition Guidelines recommend the Mifflin-St Jeor formula for Indian adults. Typical defaults: 70 kg, 170 cm, age 30. Activity levels are calibrated for common Indian lifestyles from desk jobs to physically active occupations.
United States (US): The Academy of Nutrition and Dietetics recommends Mifflin-St Jeor for estimating energy needs in the American population. Results are reported in kilocalories (kcal) per day, the standard US dietary energy unit. Typical defaults: 154 lb, 67 inches, age 30.
United Kingdom (UK): The British Dietetic Association endorses the Mifflin-St Jeor equation for clinical practice and general use. UK dietary guidelines (SACN 2011) align with the macronutrient distribution ranges provided. Typical defaults: 70 kg, 170 cm, age 30.
Frequently Asked Questions
How do I calculate my maintenance calories?
Your maintenance calories are calculated by first determining your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation: for men, BMR = 10 × weight (kg) + 6.25 × height (cm) — 5 × age + 5; for women, BMR = 10 × weight (kg) + 6.25 × height (cm) — 5 × age — 161. Then multiply your BMR by your Physical Activity Level (PAL) — 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active, or 1.9 for very active. The result is your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight.
What is the Mifflin-St Jeor formula?
The Mifflin-St Jeor formula is one of the most accurate equations for estimating Basal Metabolic Rate (BMR). It uses weight, height, age, and sex: For males, BMR = 10 × weight (kg) + 6.25 × height (cm) — 5 × age (years) + 5. For females, BMR = 10 × weight (kg) + 6.25 × height (cm) — 5 × age (years) — 161. It was developed in 1990 and is recommended by the US Academy of Nutrition and Dietetics.
What is TDEE and how is it different from BMR?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day including all physical activity, while BMR (Basal Metabolic Rate) is the minimum calories your body needs at complete rest for vital functions like breathing, circulation, and cell production. TDEE = BMR × Activity Level (PAL). Your maintenance calories equal your TDEE.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor formula is considered one of the most accurate BMR equations, predicting energy expenditure within ±10% of measured values for most healthy adults. It was validated against direct calorimetry measurements and is recommended by the Academy of Nutrition and Dietetics, the American Diabetes Association, and dietetic associations worldwide including the Indian Dietetic Association, the British Dietetic Association, and the Academy of Nutrition and Dietetics (USA).
Can I use this calculator for weight loss?
Yes, knowing your maintenance calories is essential for weight management. To lose weight, eat 250-500 calories below your maintenance (TDEE) for a safe loss of 0.25-0.5 kg (0.5-1 lb) per week. To gain weight, eat 150-300 calories above maintenance. However, individual results may vary based on genetics, metabolism, and medical conditions. Always consult a registered dietitian or healthcare provider before starting any diet plan.
What physical activity level should I choose?
Choose Sedentary (1.2) if you have little or no exercise and a desk job. Light (1.375) if you do light exercise 1-3 days per week. Moderate (1.55) if you exercise moderately 3-5 days per week. Active (1.725) if you exercise vigorously 6-7 days per week. Very Active (1.9) if you have a physically demanding job and exercise twice daily or are an athlete. If unsure, start with a lower level to avoid overestimating calorie needs.
How should I distribute my maintenance calories across macronutrients?
Based on USDA Dietary Guidelines for Americans (2020-2025) and similar recommendations from the Indian Council of Medical Research (ICMR) and the UK Scientific Advisory Committee on Nutrition (SACN), a balanced macro split allocates 45-65% of calories to carbohydrates, 20-35% to fat, and 10-35% to protein. The default 40/30/30 split (carbs/protein/fat) provides an excellent starting point for most healthy adults regardless of region.