Maintenance Calories Calculator
Calculate your daily maintenance calories based on age, gender, weight, height, and activity level. Plan your nutrition for optimal health, weight management, and fitness goals.
Step 1: Personal Information
Moderate
Activity Level Guide
1: Sedentary (little exercise) | 2: Light (1-3 days/week) | 3: Moderate (3-5 days/week) | 4: Active (6-7 days/week) | 5: Very Active (athlete/training 2x day)
Step 2: Goals & Preferences
Macronutrient Guide
Protein: 10-35% | Carbs: 45-65% | Fat: 20-35%. Adjust based on your fitness goals and dietary preferences.
Calorie Calculation Results
Summary
Macronutrients
Activity Comparison
Daily Maintenance Calories
2,350
30yo male, 70kg, moderate activity
Basal Metabolic Rate (BMR)
1,650 kcal
Activity Calories
700 kcal
Weekly Total
16,450 kcal
Goal Adjustment
+/- 0 kcal
Macronutrient Breakdown
Protein
176g
704 kcal
Carbohydrates
235g
940 kcal
Fat
78g
702 kcal
Total
2,346 kcal
Daily Target
Macronutrient Recommendations
Protein: 0.8-2.2g per kg body weight | Carbs: Primary energy source | Fat: Essential for hormone production
Activity Level Comparison
| Activity Level | Description | Daily Calories | Weekly Difference |
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