Maintenance Calorie Calculator
Enter your measurements below to get your maintenance calories; the amount of calories you need to maintain your current weight. Your basal metabolic rate is how much calories your body burns to stay alive and keep functioning. The activity add-on is how many calories you burn from daily activity.
Pandher Personal Training
Maintenance Calorie Calculator
Find the calories your body burns in a day, then see what to eat to maintain, cut, or build — based on your stats and activity level.
This estimate uses the Mifflin-St Jeor equation, the most accurate formula available for non-lab settings. Fat loss and muscle gain figures reflect a moderate 15–20% adjustment. Everyone’s metabolism responds a little differently — this is your starting point, not a fixed rule.
Want a plan built around your actual body, goals, and schedule instead of a formula? That’s precisely what I do for my clients.
Work With MeOne Rep Max Calculator
Live Long — Tools
Maintenance Calorie Calculator
Find the calories your body burns in a day, then see what to eat to maintain, cut, or build — based on your stats and activity level.
| Goal | Protein | Carbs | Fat |
|---|
This estimate uses the Mifflin-St Jeor equation, the most accurate formula available for non-lab settings. Fat loss and muscle gain figures reflect a moderate 15–20% adjustment. Macros are set at roughly 1g of protein per pound of bodyweight, 25% of calories from fat, and the remainder from carbs — a solid general starting point, not a rigid rule. Everyone’s metabolism responds a little differently — this is your starting point, not a fixed rule.
Want a plan built around your actual body, goals, and schedule instead of a formula? That’s exactly what I do for my clients.
Work With MeKnowing your one rep max is useful in designing workout programs for strength, hypertrophy (muscle size), and muscular endurance training. You may enter the best set you did recently into the calculator below and it will provide an estimate for your one rep max.