Maintaining a healthy weight is important for good well-being. Apart from physical exercise, the main source to maintaining a healthy weight is eating the right food. It can be a challenge to make a meal plan by including all the essential nutrients. The maintenance calorie calculator can help you identify how many calories are needed for your body in order to maintain your current weight. This calculator can also help you understand the portions of different micronutrients and macronutrients that are required for you to stay healthy and maintain your weight.

How Many Calories Do You Need Per Day?

Every person has a different requirement when it comes to calories. The amount of calories required for a person on a daily basis depends on their metabolism and their lifestyle. The energy expense of a person is also crucial when it comes to counting the required amount of calories. In case you have a high energy expense, you would require more calories compared to a person who has a lesser expense of energy. There are other factors such as weight, age, height, metabolism, activity levels, and body composition that have to be considered while determining your daily calorie requirement.

The first step is to check a healthy weight level for your body. While doing so, it is also important to consider your hormone health and other medical conditions. This can help you plan your meals in a holistic manner. Maintaining a normal weight and a healthy BMI can help you avoid chronic diseases in the long run such as obesity, diabetes, high blood pressure, and others. Focusing on your calorie intake can help you achieve a healthy life.

How To Calculate Maintenance Calories?

There are many ways in which you can calculate your maintenance calories. First, you have to assess your Basal Metabolic Rate (BMR). Some people may have a higher metabolic rate than others. If you have a higher metabolic rate, you can digest more calories in a day. Therefore, your calorie intake should be higher. Then, you should consider your Physical Activity Level (PAL)  based on the amount of activity you perform in a day.

For example, let us consider that you are 25 years old and would like to maintain your weight. You currently weigh 62 kilograms and are 168 centimeters tall. Consider that you have not lost weight in the recent past and have a physical activity level of 1.4. In this case, let us have a look at how you can calculate your BMR.

Basal Metabolic Rate = 10 * weight (in kgs) + 6.25 * height (in cms) – 5*age (in years) – 161.

Using this formula, your BMR will be 1384 Next, to calculate your Total Daily Energy Expenditure) TDEE, let us use the following method.


So, your TDEE will be 1937.6. So, you will have to eat 1937.6 to maintain your weight.

In a Nutshell

To understand if you are overweight, underweight, or are of the right weight, you can use a BMI calculator. You can then use the calorie calculator to maintain your weight or reach your goal weight.