Weight Maintenance Calculator
Calculate your daily calorie needs for weight maintenance, weight loss, or weight gain. Get personalized nutrition recommendations based on your age, gender, height, weight, and activity level.
Step 1: Personal Information
Moderate
Activity Levels Explained
1-Sedentary (office job), 2-Light (1-3 workouts/week), 3-Moderate (3-5 workouts/week), 4-Active (6-7 workouts/week), 5-Very Active (physical job + daily training).
Step 2: Weight Goals
Healthy Weight Management
For sustainable results, aim for 0.5-1 kg weight loss per week. Extreme calorie restriction can lead to muscle loss and metabolic adaptation.
Your Calorie & Nutrition Results
Summary
Progress Visualization
Activity Comparison
Daily Calorie Needs
2,150
Calories per day to maintain weight
Basal Metabolic Rate (BMR)
1,550 kcal
Body Mass Index (BMI)
24.2
Weekly Calorie Deficit/Surplus
0 kcal
Projected Weight Change
0 kg/week
Weight Progress Visualization
Current Weight
70 kg
Target Weight
70 kg
Time to Reach Goal
0 weeks
Daily Calorie Difference
0 kcal
Activity Level Comparison
| Activity Level | Daily Calories | Weekly Calories | Weight Change/Month* |
|---|
*Based on maintaining current calorie intake
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