Maintenance Calories For Lifters
Use this TDEE calculator (maintenance calorie calculator) to estimate how many calories you need per day to maintain your weight. Enter your age, sex, height, weight, and activity level to get an estimated BMR and TDEE (maintenance calories).
Use TDEE as your baseline. If your 14-day weight trend rises or falls, adjust by 100 to 200 kcal/day and re-check. Estimates only. Not medical advice.
Results
Your maintenance calories
Daily calorie needs estimate to maintain your weight (on average).
Fill in your details on the left to estimate:
- Maintenance calories (TDEE) in kcal/day
- BMR (calories/day at rest)
- The activity multiplier used
After you calculate, we’ll create a shareable link.
Methods & assumptions
This variant focuses on Maintenance Calories For Lifters.
How we calculate maintenance calories (TDEE):
- Convert inputs to metric (kg and cm). 1 in = 2.54 cm · 1 lb = 0.4536 kg.
- Estimate BMR (basal metabolic rate) with Mifflin-St Jeor.
- Multiply by your activity factor to estimate TDEE (maintenance calories).
- Round to the nearest calorie.
Mifflin-St Jeor (BMR)
Male: 10 * kg + 6.25 * cm - 5 * age + 5 Female: 10 * kg + 6.25 * cm - 5 * age - 161 Other/Prefer not: average of male + female TDEE = BMR * activity multiplier
Activity multipliers
- Sedentary (little or no exercise):x1.2
- Lightly active (1-3 days/week):x1.375
- Moderately active (3-5 days/week):x1.55
- Very active (6-7 days/week):x1.725
- Extra active (twice/day or very physical job):x1.9
More variants
Focused on maintenance calories by activity level.
Focused on tdee calculator for weight maintenance.
Questions & Answers
Clear answers, so you can use this tool with confidence.
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