How to Calculate Your Maintenance Calories
Learn to calculate your maintenance calories to stabilize your weight. Calculation methods, practical verification, and tips. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
What are maintenance calories?
Maintenance calories (or TDEE - Total Daily Energy Expenditure) represent the amount of energy your body expends daily. At this caloric level, you neither lose nor gain weight. It's your energy equilibrium point, the foundation of any nutritional strategy, whether for losing, gaining, or maintaining weight.
Why know your maintenance calories?
Knowing your maintenance calories allows you to make informed decisions. To lose weight, eat 300-500 kcal below. To gain weight, eat 300-500 kcal above. Without this reference number, you're guessing instead of planning. It's the difference between a systematic approach and chance.
Theoretical calculation method
First calculate your BMR with the Mifflin-St Jeor formula, then multiply by your activity factor. Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5. Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161. Factors: sedentary 1.2, light 1.375, moderate 1.55, intense 1.725, extreme 1.9.
Empirical method (more accurate)
The most accurate method: weigh yourself every morning for 2 weeks while precisely tracking your calories. If your weight is stable, the average of your calories is your maintenance. If you lost 1 lb, add about 500 kcal to your daily average to find your true maintenance.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Maintenance Calories
Finding your maintenance calories is the fundamental step for any weight-related goal. This guide explains how to calculate and verify them.
Method 1: Theoretical Calculation
Step 1: Calculate Your BMR
Use the Mifflin-St Jeor formula:
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Step 2: Apply Activity Factor
| Activity Level | Factor | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, no exercise |
| Lightly active | 1.375 | Light exercise 1-3x/week |
| Moderately active | 1.55 | Moderate exercise 3-5x/week |
| Very active | 1.725 | Intense exercise 6-7x/week |
| Extra active | 1.9 | Athlete, physical labor |
Concrete Example
30-year-old woman, 5’5”, 143 lbs, moderately active:
- BMR = (10 x 65) + (6.25 x 165) - (5 x 30) - 161 = 1370 kcal
- TDEE = 1370 x 1.55 = 2,124 kcal/day
Method 2: Empirical Verification
Theoretical calculation gives an estimate. For more precision:
Verification Protocol
- Week 1-2: Eat what you think is your maintenance
- Weigh yourself: Every morning, after bathroom, before eating
- Track everything: Every calorie, no exceptions
- Analyze: Calculate weekly weight average
Interpreting Results
- Stable weight (+-0.5 lb): You’re at maintenance
- Loss of 1 lb/week: You’re in a deficit of about 500 kcal/day
- Gain of 1 lb/week: You’re in a surplus of about 500 kcal/day
Adjust your estimate accordingly.
Components of Your Maintenance Calories
Your maintenance calories consist of:
- BMR (60-70%): Energy for vital functions at rest
- TEF (10%): Thermic effect of food (energy to digest)
- NEAT (15-20%): Non-exercise activity (walking, daily movements)
- EAT (5-15%): Structured exercise (sports, weight training)
Common Mistakes to Avoid
1. Overestimating Activity
Many classify themselves as “active” when they’re “lightly active.” Be honest.
2. Forgetting “Invisible” Calories
Cooking oil, sauces, drinks. These calories count.
3. Trusting Fitness Trackers
Calorie burn estimates are often overestimated by 20-50%.
4. Not Adjusting Over Time
After weight loss, your needs decrease. Recalculate.
Maintain Your Weight with Voical
Once your maintenance calories are established, Voical helps you stick to them daily. Photograph your meals, the AI does the rest. Consistency becomes easy when tracking takes 15 seconds.