How to Estimate Your Maintenance Calories
Maintenance calories are the intake that keeps your weight stable. This guide shows you how to estimate them with formulas and confirm them with real tracking.
Step 1: Start With TDEE
Your TDEE (Total Daily Energy Expenditure) is the best starting point. It estimates how many calories you burn each day including activity.
Step 2: Track for 10-14 Days
Eat at your estimated TDEE and track daily weight. Use weekly averages, not daily fluctuations. If the average stays stable, you’re at maintenance.
Step 3: Adjust If Needed
If your weight trends up or down, adjust intake by 100-150 calories and track again for another 1-2 weeks.
- If weight is rising: reduce 100-150 calories
- If weight is falling: add 100-150 calories
- If weight is stable: keep your intake
Example Maintenance Estimate
If your TDEE is 2,400 calories, start there. If your weekly average weight stays the same for two weeks, 2,400 is likely your maintenance.
Helpful Tools
Maintenance Checklist
- Track weight 2-3x per week
- Use weekly averages
- Adjust by 100-150 calories
- Recalculate after 5+ lb change