Maintenance Calories Calculator (TDEE)
Estimate maintenance calories with four BMR equations (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham) or back-calculate your true maintenance from a logged intake and weight trend, with fat-loss and muscle-gain targets.
Results
- Resting metabolic rate (BMR)
- 1,724 kcal
- Mifflin-St Jeor (1990)
- Estimated maintenance (TDEE)
- 2,672 kcal
- BMR x 1.55 activity factor
- Fat-loss target (20% deficit)
- 2,137 kcal
- 534 kcal below maintenance
- Muscle-gain target (10% surplus)
- 2,939 kcal
- 267 kcal above maintenance
BMR equation comparison
| Equation | BMR (kcal/day) |
|---|---|
| Mifflin-St Jeor (1990) | 1,724 |
| Revised Harris-Benedict (1984) | 1,791 |
Activity factors (x BMR)
| Level | Factor |
|---|---|
| Sedentary | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Athlete | 1.9 |
How it works & limitations
The equations
Mifflin-St Jeor (men): BMR = 10w + 6.25h - 5a + 5; women: BMR = 10w + 6.25h - 5a - 161. Revised Harris-Benedict (men): 88.362 + 13.397w + 4.799h - 5.677a; women: 447.593 + 9.247w + 3.098h - 4.33a. Katch-McArdle: 370 + 21.6 x lean mass. Cunningham: 500 + 22 x lean mass. w = kg, h = cm, a = years, lean mass = weight x (1 - body fat %).
The adaptive method
Track your average daily intake and the slope of your weekly weight trend for at least 2-4 weeks. Maintenance = average intake - (weight change x 7,700 kcal/kg) / 7. For example, eating 2,400 kcal while losing 0.5 kg/week implies a maintenance of about 2,950 kcal. Longer periods smooth out water, glycogen and menstrual-cycle fluctuations.
Adjusting from any estimate
All equations are population averages with a wide individual range. Start with the estimate, hold intake fixed for 2-3 weeks, then adjust by 100-200 kcal per day until the weight trend matches your goal. Recalculate after significant weight or training-volume changes.
Sources
Last updated 2026-08-13
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247.
- Roza, A. M., & Shizgal, H. M. (1984). The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. American Journal of Clinical Nutrition, 40(1), 168-182.
- Cunningham, J. J. (1991). Body composition as a determinant of energy expenditure: a synthetic review and a proposed general prediction equation. American Journal of Clinical Nutrition, 54(6), 963-969.
- Hall, K. D. (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32(3), 573-576.
An estimate, not medical advice. Individual metabolism varies; people with medical conditions or disordered-eating history should work with a professional.
Frequently asked questions
What is TDEE?
Total daily energy expenditure (TDEE) is your resting metabolic rate multiplied by an activity factor. It estimates the calories needed to keep body weight stable. Mifflin-St Jeor is among the most accurate BMR equations for general adults, while lean-mass-based equations (Katch-McArdle, Cunningham) are often better for leaner or athletic individuals.
How much should I cut or add?
A common evidence-based starting point is a 15-25% calorie deficit for fat loss or a 5-15% surplus for muscle gain. Start near the conservative end, track weight trends over 2-3 weeks, and adjust by 100-200 kcal.
Can I find my real maintenance without guessing?
Yes. Track your average daily intake and weekly weight trend for 2-4 weeks, then use the adaptive mode: maintenance = average intake - (weight change x 7,700 kcal/kg) / 7. This observed value beats any population equation.