Find Your Maintenance Calories
The number you eat to stay at the same weight.
Eat less = lose fat. Eat more = build muscle. Start here.
Please fill in all fields.
Your Maintenance
0
calories per day
Eat this number to stay at your current weight. Eat below it to lose fat, above it to build muscle.
If You Want To
Lose Fat
0 – 0
cal/day · ~0.5–1 lb/wk loss
If You Want To
Build Muscle
0 – 0
cal/day · lean gain pace
Suggested Daily Macros (at Maintenance)
Protein
0g
Carbs
0g
Fat
0g
Estimates use the Mifflin-St Jeor equation, the most accurate formula for the general population. Real-world calorie needs vary ±10–15% based on metabolism, NEAT, and body composition. Use as a starting point, then adjust based on results over 2–3 weeks.
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