Maintenance Calorie Calculator
Estimate resting energy with the Mifflin-St Jeor equation and a maintenance calorie range from FAO/WHO/UNU activity levels. General information only.
This calculator gives general information only and is not medical advice. It does not replace a doctor and cannot diagnose any condition. Have a qualified health professional review decisions about your health or diet. Talk to a GP, doctor or registered dietitian about your weight or diet.
Estimated maintenance energy range
General information, not medical advice. Adults only; the original study involved ages 19–78, and values outside that range receive a scope warning. PAL bands are 1.40–1.69, 1.70–1.99 and 2.00–2.40. Pregnancy, breastfeeding, illness, athletic requirements and personal dietary targets are not modelled. No calorie deficit or weight-loss target is prescribed.
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How this calculator works
The Mifflin–St Jeor equation estimates resting energy expenditure from weight, height, age and the sex coefficient used in the original equation. Multiplying that estimate by a physical-activity-level band produces an approximate maintenance range. FAO activity levels are defined against basal metabolism, while this equation estimates resting expenditure, so the combination is an approximation.
Formula
REE = 10 × kg + 6.25 × cm − 5 × age + 5 (male coefficient) or −161 (female coefficient). Approximate maintenance range = REE × chosen PAL band.
Assumptions & limitations
General information, not medical advice. Adults only; the original study involved ages 19–78, and values outside that range receive a scope warning. PAL bands are 1.40–1.69, 1.70–1.99 and 2.00–2.40. Pregnancy, breastfeeding, illness, athletic requirements and personal dietary targets are not modelled. No calorie deficit or weight-loss target is prescribed.
Sources & reference material
- Mifflin–St Jeor, 1990: resting energy equation ↗
Published reference used for the stated formula or interpretation; no medical review is claimed.
- FAO/WHO/UNU: human energy requirements ↗
Published reference used for the stated formula or interpretation; no medical review is claimed.
- NHS: BMI scope and limitations ↗
Published reference used for the stated formula or interpretation; no medical review is claimed.
Worked example
For the male equation, 80 kg, 180 cm and age 30 give 1,780 kcal/day at rest. The sedentary/light PAL range gives approximately 2,492–3,008 kcal/day, an estimate rather than a guaranteed energy requirement.
Our approach to calculations ↗Common questions
Why is the output a range?
Activity varies between people and days. A band reflects that uncertainty instead of choosing an unexplained single multiplier.
Is resting expenditure the same as maintenance?
No. Maintenance also includes activity and other energy use. The activity multiplier estimates that difference.
Can I use this to choose a weight-loss target?
This calculator does not prescribe a deficit. A registered dietitian or clinician can account for your health and personal needs.