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**Table of Content**

This free maintenance calorie calculator instantly estimates the calories you need to consume for body weight maintenance. Whether you exercise on a daily basis or not, the tool will let you know the optimal caloric intake to keep your current body weight balanced.

If you are thinking that what is my maintenance calories, then using our maintenance calories calculator is the best option so far. It uses multiple equations to calculate the number of macros. On the other hand, if your goal comes up with the manual calculations, then you have to determine your Basal Metabolic Rate (BMR) and then multiply it by physical activity level to get your calories.

Among the most used BMR equations include:

This is the most advanced BMR formula that accurately calculates yor weight maintenance calorie needs:

**For Men:**

BMR = 10W + 6.25H – 5A + 5

**For Women:**

BMR = 10W + 6.25H – 5A – 161

The very first equation that was introduced to calculate BMR and is as follows:

**For Men:**

BMR = 13.397 * Weight + 4.799 * Height – 5.677 * Age + 88.362

**For Women:**

BMR = 9.247 * W + 3.098 * H – 4.330 * A + 447.593

The BMR calculated through this formula considers your lean body mass to calculate resting daily energy expenditure calories.

BMR = 370 + 21.6 (1 – Body Fat) * Weight

The extent of the physical activity a person performs on a daily basis is known as the physical activity level (PAL).

On average, the PAL value ranges between **1.20 – 2.40** for an adult person.

The number of calories you calculate from the above-mentioned equations gives you the calorie intake at rest. It means if you want to know how to find maintenance calories, you have to multiply your activity level by the BMR calories. The equation also yields your total daily energy expenditure you may also calculate through another TDEE calculator.

PAL | Description |
---|---|

1.2 | Little or no exercise |

1.4 | Light exercise 1-2 times a week |

1.6 | Moderate exercise 2-3 times/week |

1.75 | Hard exercise 3-5 times/week |

2 | Physical job or hard exercise 6-7 times/week |

2.4 | Professional athlete |

If you want to ingest a healthy diet, then make sure you keep the following caloric ratios balanced:

Macronutrient | Percent Ratio |
---|---|

Protein | 10-35% |

Carbohydrates | 45-65% |

Fats | 20-35% |

However, our calories maintenance calculator also suggests different macros proportions depending on the diet structure.

Our calorie maintenance calculator is quite easy to use and calculate calories to maintain weight quickly. Let’s find out how!

**Input:**

- Choose your gender and make a choice about the unit system (Metric or Imperial)
- Now enter your age, height, and weight in their respective positions
- Choose your PAL (Physical Activity Level)
- Tap Calculate

**Output:**

To instantly estimate the number of calories to maintain weight, you may better use this maintenance calorie calculator. It gives you an idea of daily caloric intake that is enough to maintain your current weight.

No! As you see the following maintenance calories formula:

**Maintenance Calories = BMR + Calories Burnt During Any Physical Activity**

BMR can never be equal to maintenance calories if you are performing any kind of exercise. But if you are simply lying on the bed, it means you are certainly doing nothing. In this case, your maintenance calories will be equal to your BMR calories. You can also calculate these calories through the maintenance calories calculator.

Your maintenance calories are those which only correspond to your body weight balancing phase. They are not subjected to increase or decrease your weight. But if you change your BMR and activity level or any one of these two, your caloric maintenance will also change you can also calculate through these calories to maintain weight calculator in seconds.

Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
---|---|---|---|---|

Fat | 33 | 8.8 | 1049 | 269 |

Proteins | 17 | 4.1 | 482 | 116 |

Carbohydrates | 17 | 4.1 | 482 | 116 |

Fiber | 8 | 1.9 | 227 | 54 |

Ethanol (Drinking Alcohol) | 29 | 6.9 | 822 | 196 |

Organic acids | 13 | 3.1 | 369 | 88 |

Polyols (Sugar Alcohols, Sweeteners) | 10 | 2.4 | 283 | 68 |

However, you may let this maintenance calorie calculator gives you an instant idea about energy present in certain foods absolutely for free.

From the source Wikipedia: Calorie, Food energy, Basal metabolic rate, Phenotypic flexibility, BMR estimation formulas, Weight management, Physical activity, Body mass index, Complicating factors