Maintenance Calorie
Calculator

Before you can lose weight or build muscle, you need to know your baseline: your maintenance calories. Our Maintenance Calorie Calculator is specifically designed to calculate your Total Daily Energy Expenditure (TDEE)—the exact number of calories you need to consume each day to maintain your current weight. This number is the foundation of all nutritional planning. If you want to lose weight, you eat below this number; if you want to gain muscle, you eat above it. The tool uses the highly accurate Mifflin-St Jeor formula, factoring in your age, gender, height, weight, and activity level. It provides a clear, science-backed estimate that takes the guesswork out of your diet. Whether you are starting a new fitness journey or just want to maintain your hard-earned results, knowing your maintenance calories is crucial. All calculations are performed 100% client-side, ensuring your personal health data remains completely private and secure.