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Estimate how many calories you need per day to maintain your current weight. The calculator uses the Mifflin-St Jeor BMR equation and an activity multiplier to produce a practical maintenance calorie target.
This calculator provides estimates only and is not medical advice. Results can vary based on individual health, lifestyle, medication, cycle regularity, and other factors. Consult a qualified healthcare professional for medical guidance.
TDEE = BMR × Activity Multiplier (1.2 sedentary to 1.9 extra active).
Result: BMR: 1,687, Maintenance: 2,615 cal/day
Yes, as you lose or gain weight, your maintenance calories decrease or increase accordingly.
TDEE formulas provide estimates within 10-15%. Actual values vary by individual metabolism.
For every 10 pounds lost, your maintenance calories decrease by approximately 100-150 calories because a smaller body requires less energy to function and maintain itself.
Yes, intense exercise increases your TDEE beyond the standard multipliers. Cardio burns immediate calories while strength training boosts resting metabolism for 24-48 hours post-workout.
A useful maintenance calorie calculator should combine a BMR equation with an activity multiplier and make its assumptions clear. This tool uses Mifflin-St Jeor for BMR and standard TDEE multipliers.
Not necessarily. Daily intake can vary. What matters most is your average intake and body-weight trend over time, because water, sodium, stress, and training can all affect scale weight.
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