How Many Calories Do I Need to Maintain My Weight?

There is no single calorie number that works for everyone. Your maintenance calories depend on your body size, age, sex, activity and daily movement.

Start with BMR

Basal metabolic rate is an estimate of the energy your body uses for essential functions at rest. It is a starting point, not your full daily calorie need.

Estimate TDEE

Total daily energy expenditure, or TDEE, adds the energy used through normal activity and exercise. A TDEE calculator can provide a practical starting estimate for maintenance calories.

Check the estimate over time

Track your intake and body-weight trend consistently for several weeks. Stable average weight suggests that your average intake is close to your maintenance level. Day-to-day changes are normal and can reflect water, food volume and other factors.

When maintenance changes

Maintenance calories can change as body weight, activity, training, sleep and daily movement change. Recalculate when your routine changes substantially.

Use the FitCalcHub TDEE Calculator

Use the result as a starting estimate and adjust gradually based on your longer-term trend.

Health note: This information is educational and is not individualized medical or nutrition advice.