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Maintenance Calorie Calculator
Find the exact number of calories to eat to stay at your current weight. Understanding your maintenance level is key to long-term health.
Why Maintenance Matters
What are Maintenance Calories?
Maintenance calories (or TDEE) is the amount of energy your body burns daily. Eating at this level means your weight stays exactly the same—no gain, no loss.
When to Eat at Maintenance?
- After a diet phase to stabilize your metabolism ("reverse dieting").
- During stressful periods when dieting is too demanding.
- To improve performance in the gym without gaining body fat.
📉 The "Diet Break" Strategy
Taking a 1-2 week break at maintenance calories every 8-12 weeks of dieting can help reset your hormones and make long-term weight loss easier.