You’ve reached your goal weight — now what? The next step is figuring out how many calories to maintain weight so you don’t undo all your hard work. Whether your goal is to stay lean, avoid rebound weight gain, or slowly transition into a muscle-building phase, maintenance calories are the sweet spot between fat loss and weight gain.
Let’s break down the math and science behind calculating your maintenance calories and how to adjust them based on your activity and metabolism.
What Are Maintenance Calories?
Maintenance calories are the number of calories your body needs to maintain its current weight. This includes:
- Basal Metabolic Rate (BMR) – Calories your body burns at rest
- Non-Exercise Activity Thermogenesis (NEAT) – Everyday movement like walking, fidgeting, standing
- Thermic Effect of Food (TEF) – Calories burned digesting food
- Exercise Activity – Structured workouts or training sessions
Together, these make up your Total Daily Energy Expenditure (TDEE) — the real number you need to maintain your weight.
How to Calculate Calories to Maintain Weight
To calculate maintenance, you need to estimate your BMR and then multiply it by an activity multiplier.
Step 1: Calculate BMR (Mifflin-St Jeor Formula)
For men:BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5
For women:BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161
Step 2: Multiply by Activity Level
| Activity Level | Multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Light (1–3 days/week) | 1.375 |
| Moderate (3–5 days/week) | 1.55 |
| Active (6–7 days/week) | 1.725 |
| Very Active (twice daily) | 1.9 |
Example: A 150-pound woman (68 kg) at 165 cm, age 30, moderately active:
- BMR = (10×68) + (6.25×165) − (5×30) −161 = 1,392.25
- TDEE = 1,392.25 × 1.55 = ~2,158 calories to maintain weight
Why Maintenance Calories Matter
Tracking calories to maintain weight isn’t just for staying where you are — it’s also a launchpad for your next goal.
Here’s how maintenance calories support different phases:
| Phase | Goal | Role of Maintenance |
|---|---|---|
| Post-diet | Avoid rebound | Reverse diet, restore hormones |
| Muscle building | Clean bulk | Establish lean mass foundation |
| Weight loss plateau | Reset metabolism | Diet break for better adherence |
| Long-term health | Consistency | Stable energy, hormones, and sleep |
Can Maintenance Calories Change?
Yes. Your TDEE is dynamic — it can change based on:
- Weight or body composition changes
- Increase/decrease in activity
- Muscle mass gained or lost
- Age and hormone shifts
That’s why it’s helpful to recalculate every 6–8 weeks or if your training changes significantly.
Key Takeaways
- Your calories to maintain weight are based on your TDEE, which combines BMR, NEAT, exercise, and digestion.
- Use the Mifflin-St Jeor equation + activity factor to get an accurate estimate.
- Maintenance calories provide a foundation for fat loss, muscle gain, or staying lean.
- Reassess your numbers every few months to stay on track as your body and activity evolve.
- For best results, pair calorie tracking with macronutrient goals and consistent movement.
Read Next
References
- Total Daily Energy Expenditure – NIH
- Mifflin-St Jeor vs. Harris-Benedict: Which BMR Formula Is Better?
