Maintenance Calories Calculator
Maintenance Calories Calculator: free, instant and private. The −500 and +300 targets aim for roughly 0.
How the Maintenance Calories Calculator works
The Maintenance Calories Calculator takes Weight (kg), Height (cm), Age, Sex, Activity level and returns the answer instantly — no button to hunt for, no page reload. The −500 and +300 targets aim for roughly 0.5 kg fat loss and 0.25 kg muscle gain per week — the rates that keep the change sustainable. Weigh weekly and adjust by 100–200 kcal whenever the trend stalls for two weeks.
Enter your own numbers to replace the example values; the result panel updates as you type. Everything runs in this single page, so nothing you enter leaves your device.
Formula used
TDEE = BMR (Mifflin-St Jeor) × activity factor 1.2–1.9
| Symbol | Meaning |
|---|---|
| BMR | what your body burns at complete rest |
| activity factor | 1.2 desk-bound … 1.9 physical job + daily training |
| cut / bulk | TDEE − 500 and TDEE + 300 |
The −500 and +300 targets aim for roughly 0.5 kg fat loss and 0.25 kg muscle gain per week — the rates that keep the change sustainable. Weigh weekly and adjust by 100–200 kcal whenever the trend stalls for two weeks.
Inputs used: Weight (kg), Height (cm), Age, Sex, Activity level.
Worked example
Take the default example — weight (kg) of 65, height (cm) of 165, age of 32, sex set to female, activity level set to Light (1–2 workouts/wk):
- Maintenance calories (TDEE): 1,870
- BMR (at rest): 1,360
- Fat-loss target (−500): 1,370
- Muscle-gain target (+300): 2,170
Frequently asked questions
- What formula does the Maintenance Calories Calculator use?
- It uses TDEE = BMR (Mifflin-St Jeor) × activity factor 1.2–1.9, where BMR is the what your body burns at complete rest; activity factor is the 1.2 desk-bound … 1.9 physical job + daily training; cut / bulk is the TDEE − 500 and TDEE + 300.
- Is the Maintenance Calories Calculator free?
- Yes. There is no signup, no usage limit and no watermark — the calculator runs entirely in your browser.
- How do I read the result?
- The −500 and +300 targets aim for roughly 0.5 kg fat loss and 0.25 kg muscle gain per week — the rates that keep the change sustainable. Weigh weekly and adjust by 100–200 kcal whenever the trend stalls for two weeks.
- Does the Maintenance Calories Calculator store or send my data?
- No. Every calculation happens locally in the page, so the numbers you type are never uploaded or logged.
- Does it work on a phone and offline?
- Yes — the page is a single lightweight file that adapts to any screen size. Once it has loaded it keeps working without a network connection.