Question 1

What are maintenance calories?

Accepted Answer

Maintenance calories equal your TDEE, the calories needed to maintain weight. Our tool uses the Mifflin-St Jeor Equation, per NIH.

Question 2

What macros should I eat to maintain weight?

Accepted Answer

A balanced split of 30% protein, 40% carbs, and 30% fats, with 1.6 g/kg protein, supports maintenance, per CDC.

Question 3

How often should I recalculate maintenance calories?

Accepted Answer

Recalculate every 4–6 weeks or after significant weight changes, as TDEE shifts. Source: NIH.

Question 4

How does activity level affect maintenance calories?

Accepted Answer

Higher activity increases TDEE by 20–40% above BMR, requiring more calories. Source: CDC.

Question 5

Is a balanced macro split safe long-term?

Accepted Answer

A 30/40/30 split is safe and sustainable with adequate nutrients. Consult a dietitian for personalization. Source: NIH.

Maintenance Calories Calculator

About the Maintenance Calories Calculator