Calculate your maintenance calories with TDEE. Find the exact calorie intake to maintain your current weight and body composition.
Maintenance calories equal your TDEE — the number of calories where you neither gain nor lose weight. Knowing this number is essential before starting any diet. It's your baseline. Eat below it to lose, above it to gain, or at it to maintain your current physique.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for maintenance depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Track your weight daily for 2–3 weeks. If your average weight stays stable (within 0.5kg), you're at maintenance. Day-to-day fluctuations are normal — look at the weekly average trend.