# Maintenance Calories Calculator

> Maintenance calories calculator: compute your daily calories to maintain weight from age, height, weight, and activity level. Free, private, no signup.

- **Canonical URL:** https://boringtoolskit.com/maintenance-calories-calculator/
- **Category:** Health
- **Evidence level:** authored-methodology
- **Reviewed:** July 26, 2026
- **Last verified:** 2026-10-12
- **Privacy:** Inputs and results stay in this browser unless the page clearly labels an external request.

## How it works

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

- 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.

## Common 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.

## Related tools

- /bmi-calc/
- /calorie-calc/
- /body-fat-calculator/

## Sources

- [Mifflin-St Jeor equation (1990)](https://academic.oup.com/ajcn/article/51/2/241/4695048)
- [Calculation methodology](/methodology/)

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