Calorie Maintenance Calculator
Your complete fitness calculator suite with 10+ tools for BMR, TDEE, BMI, macros, and calorie needs for weight loss or gain.
Daily Calorie Calculator
Calculate your daily calorie needs based on your activity level and goals.
Your Calorie Results
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) – calories burned at rest.
Your BMR Results
TDEE Calculator
Calculate your Total Daily Energy Expenditure (TDEE) – total calories burned per day.
Your TDEE Results
Calorie Deficit Calculator
Calculate your ideal calorie deficit for safe and sustainable weight loss.
Your Deficit Plan
Calories to Lose Weight
Calculate how many calories you need to eat to lose weight.
Weight Loss Calorie Plan
Calories to Gain Weight
Calculate how many calories you need to eat to gain weight or build muscle.
Weight Gain Calorie Plan
Macro Calculator
Calculate your optimal macronutrient (protein, carbs, fat) distribution.
Your Macronutrient Plan
Protein
Carbohydrates
Fats
Protein Calculator
Calculate your optimal daily protein intake based on your goals.
Your Protein Requirements
BMI Calculator
Calculate your Body Mass Index (BMI) to assess your weight category.
Your BMI Results
Calories Burned Calculator
Estimate how many calories you burn during different activities.
Calories Burned
Complete Guide to Calorie Maintenance & Fitness Calculators
What is Calorie Maintenance?
Calorie maintenance, also known as Total Daily Energy Expenditure (TDEE), is the number of calories your body needs to maintain your current weight. This includes your Basal Metabolic Rate (BMR) plus calories burned through daily activities and exercise.
Why Use Our Calorie Maintenance Calculator?
Our comprehensive calorie calculator suite helps you determine your exact calorie needs for weight loss, maintenance, or muscle gain. Unlike basic calorie calculators, we provide 10+ specialized tools including BMR, TDEE, macro, and protein calculators to give you a complete picture of your nutritional needs.
Frequently Asked Questions
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR and TDEE. However, individual variations in metabolism, genetics, and lifestyle can affect actual calorie needs. Use the results as a starting point and adjust based on your progress.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. TDEE is what you should use to determine your daily calorie intake.
For sustainable weight loss, aim for a calorie deficit of 300-500 calories per day, which typically results in 0.5-1 lb (0.2-0.5 kg) of weight loss per week. Our “Calories to Lose Weight” calculator provides personalized recommendations based on your goals.
Macros (macronutrients) refer to protein, carbohydrates, and fats. Each plays a unique role in your body: protein builds and repairs tissue, carbs provide energy, and fats support hormone function and nutrient absorption. Our macro calculator helps you determine the optimal balance for your goals.
Protein needs vary based on activity level and goals. Sedentary adults need about 0.8g per kg of body weight, while athletes may need 1.2-2.0g per kg. Our protein calculator provides personalized recommendations based on your specific goals and activity level.