Understanding Maintenance Calories
Learn how many calories you need to maintain your current weight
Key Point
Maintenance calories (TDEE) is the number of calories you burn daily. Eat this amount to maintain weight, less to lose, more to gain.
What Are Maintenance Calories?
Maintenance calories, also known as Total Daily Energy Expenditure (TDEE), is the total number of calories your body burns in a day. This includes your basal metabolic rate (BMR) plus calories burned through activity and digestion.
How to Calculate Your Maintenance Calories
There are several methods to estimate your maintenance calories:
- Formula-based calculation: Use equations like Mifflin-St Jeor to estimate BMR, then multiply by an activity factor
- Tracking method: Track your food intake and weight for 2-4 weeks. If weight is stable, that is your maintenance
- Quick estimate: Multiply your body weight in pounds by 14-16 (or kg by 31-35) for a rough estimate
Factors That Affect Your TDEE
Your maintenance calories are influenced by:
- Body weight and composition (more muscle = higher TDEE)
- Age (metabolism slows with age)
- Sex (men typically have higher TDEE)
- Activity level (exercise and daily movement)
- Genetics and hormones
Adjusting for Your Goals
For fat loss, eat 10-25% below maintenance. For muscle gain, eat 5-15% above maintenance. Start conservative and adjust based on results over 2-4 weeks.
Frequently Asked Questions
How accurate are TDEE calculators?
They provide estimates with 10-15% margin of error. Use them as a starting point and adjust based on real-world results.
Does my TDEE change over time?
Yes, TDEE changes with weight, age, activity level, and metabolic adaptation. Recalculate every few months or when progress stalls.
Should I eat back exercise calories?
If using a TDEE that includes exercise, no. If using BMR or sedentary TDEE, you may add some exercise calories back.
Why am I not losing weight at a deficit?
Common reasons: underestimating food intake, overestimating activity, metabolic adaptation, or water retention masking fat loss.
How much deficit is safe?
A 500-750 calorie deficit (0.5-0.75 kg/week loss) is sustainable for most. Larger deficits risk muscle loss and metabolic slowdown.
Do I need to hit my calories exactly?
No, aim for weekly averages. Being within 100-200 calories daily is fine. Consistency matters more than perfection.