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General estimate for planning only — not medical advice. Consult a doctor about your specific situation.
Calculation details
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What does this calculator estimate?
A 30-year-old man who is 180 cm and 80 kg has a Mifflin-St Jeor BMR of about 1,780 kcal, and about 2,759 kcal of maintenance calories at moderate activity. Enter your age, height, weight, sex, and activity in the BoringToolsKit maintenance calorie calculator.
- Mifflin-St Jeor is the recommended general BMR equation for healthy adults. (Source: American Journal of Clinical Nutrition)
- Maintenance calories equal BMR multiplied by an activity factor from 1.2 to 1.9. (Source: BoringToolsKit calculation methodology)
- Eating about 500 kcal below maintenance targets roughly 1 lb of loss per week. (Source: BoringToolsKit calculation methodology)
How this calculator works
Formula
Mifflin-St Jeor BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 (male) or -161 (female); maintenance = BMR x activity multiplier.
Worked example
A 30-year-old, 180 cm, 80 kg man: BMR 1,780 kcal, x 1.55 for moderate activity = about 2,759 kcal/day maintenance.
Assumptions to verify
- Mifflin-St Jeor is the most accurate general-population BMR equation.
- Activity multipliers run 1.2 (sedentary) to 1.9 (very active).
- This tool provides general estimates for planning and education only; it is not medical advice and not a substitute for a qualified healthcare professional.
- Always consult your doctor or another healthcare provider about your specific situation.
Frequently asked questions
What is BMR?
Basal metabolic rate: the calories your body burns at complete rest.
How accurate is the maintenance estimate?
Typically within about 10% for most adults; track weight over 2-3 weeks to fine-tune.
Cite this tool
BoringToolsKit. “Maintenance Calories Calculator.” boringtoolskit.com/maintenance-calories-calculator/. Free to reference in articles, syllabi, and answer posts with a link.
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