How it works
Estimate daily maintenance calories using the Harris–Benedict equation.
Enter your sex, age, height, weight, and activity level. The calculator estimates basal metabolic rate with the Harris–Benedict equation and scales it to daily maintenance calories.
Formula
Men: BMR = 88.362 + 13.397W + 4.799H − 5.677A; Women: BMR = 447.593 + 9.247W + 3.098H − 4.330A; maintenance = BMR × activity factor.
W- Weight (kg)
H- Height (cm)
A- Age (years)
Examples
- Male, 30, 180 cm, 75 kg, moderately activeMale · age 30 · height 180 · weight 75 · moderate activityBMR ≈ 1,787 kcal/day · maintenance ≈ 2,769 kcal/day
Frequently asked questions
What is TDEE and where is it shown?
TDEE (total daily energy expenditure) is the maintenance figure — BMR scaled by activity level. It is reported as the maintenance result, so this page covers both BMR and TDEE.
Is this a diet prescription?
No. It is an estimate of maintenance intake. Weight-management decisions should involve a professional.
How to read the result
Maintenance calories are your estimated daily energy needs at the selected activity level — the baseline for deficit or surplus targets.
Limitations
Estimate only; individual metabolism, body composition, and medical conditions cause large variation.
Source: Harris–Benedict revised equation (Roza & Shizgal, 1984) with standard activity multipliers.