Free Tool

Maintenance Macro Calculator

Calculate your daily calorie and macro targets to maintain your current weight while optimizing nutrition for training and recovery.

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What are maintenance calories?

Maintenance calories (also called Total Daily Energy Expenditure, or TDEE) is the number of calories you need to eat each day to maintain your current body weight. It accounts for your Basal Metabolic Rate (the calories your body burns at rest for basic functions like breathing, circulation, and cell repair) plus the energy you expend through daily movement and exercise.

This calculator uses the Mifflin-St Jeor equation to estimate BMR, which research has shown to be the most accurate predictive equation for most adults. Your BMR is then multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for extremely active) to estimate your total daily calorie needs.

Why tracking maintenance matters

Knowing your maintenance calories serves as the foundation for any nutrition goal. Whether you eventually want to lose fat or gain muscle, understanding your maintenance level first gives you an accurate baseline to adjust from. Many people find that spending 2-4 weeks eating at calculated maintenance while tracking daily weight helps calibrate the formula to their individual metabolism before making any changes.

Maintenance-level eating is also the recommended approach during periods of high training stress, recovery from illness, or diet breaks between cutting phases. It gives your body adequate fuel to perform, recover, and maintain hormonal balance.

Optimal macros at maintenance

At maintenance, this calculator sets protein at 1.8 grams per kilogram of body weight, which supports muscle maintenance and recovery for active individuals. Fat is set at 25% of total calories to ensure adequate hormone production and nutrient absorption. The remaining calories are allocated to carbohydrates, which fuel training performance and glycogen replenishment.

Ready to change your goal?

Want to lose body fat? Try the weight loss macro calculator for a calculated calorie deficit. Ready to build muscle? Use the muscle gain macro calculator for a structured surplus.