Maintenance Calories Calculator
How it works
We calculate your basal metabolic rate with the Mifflin-St Jeor equation, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (extra active). The result is your total daily energy expenditure — your maintenance calories.
To lose weight, eat below this number; to gain, eat above it. It shifts as your weight and activity change, so recalculate every few weeks.
Frequently asked questions
What are maintenance calories?+
Maintenance calories (also called TDEE) are the number of calories that keep your weight stable — you burn exactly what you eat. Eat above it to gain, below it to lose.
How are maintenance calories calculated?+
We estimate your basal metabolic rate with the Mifflin-St Jeor equation, then multiply by an activity factor from 1.2 (sedentary) to 1.9 (extra active) to get your total daily energy expenditure.
How do I use my maintenance number?+
It's the anchor for any goal: subtract about 500 calories a day to lose roughly 0.5 kg a week, or add a surplus to gain. Track your weight for two weeks and adjust if it isn't moving as expected.
Do maintenance calories change over time?+
Yes. They fall as you lose weight (a smaller body burns less) and shift with activity and age, so it's worth recalculating periodically — or let Flun adapt your target automatically.