Estimate daily maintenance calories with the Mifflin-St Jeor formula and get simple cut or bulk targets for lightweight planning.
Plan a baseline calorie target for maintenance, loss, or gain scenarios.
Category
Health
Status
Working calculator
Related tools
03
Input panel
Use sex, age, height, weight, and activity level to estimate maintenance calories.
Explanation
The shared calculator template keeps the layout consistent while each tool carries its own formula notes and interpretation guidance.
Formula used
The Mifflin-St Jeor equation estimates basal metabolic rate from sex, age, height, and weight. That baseline is then multiplied by an activity factor to estimate maintenance calories.
What the targets mean
The result includes a mild cut and bulk target so people can quickly turn maintenance into a simple next step without loading extra complexity into the calculator.
Live result
Enter age, height, weight, sex, and activity level to estimate maintenance calories.
Waiting for inputs
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Enter age, height, weight, sex, and activity level to estimate maintenance calories.
Below-result ad slot
Reserved for a future tasteful placement below the live result card. Disabled by default to keep the calculator flow clear.
Stable footprint to prevent layout shift
Route context
Jump back to the broader category listing or browse the related calculators below.
Examples
These examples mirror the working calculator so the page feels helpful even before you type anything.
Typical maintenance estimate
Sex: female, Age: 30, Height: 165 cm, Weight: 60 kg, Activity: moderate
Simple target adjustment
Maintenance calories plus or minus a small 250 calorie adjustment.
FAQ
Short answers for the questions people usually have when they sanity-check calculator output.
This calculator uses the Mifflin-St Jeor BMR formula, then multiplies that baseline by your selected activity level to estimate maintenance calories.
No. The cut and bulk targets are simple planning guides. They are intentionally small and not a replacement for medical or coaching advice.
Use the activity option that best matches your average weekly routine. It does not need to be perfect for the calculator to be useful.
Related articles
These guides answer the natural follow-up questions around this calculator without forcing generic links into the layout.
Understand what BMI measures, how to read BMI ranges, and when a BMI calculator is useful for practical health planning.
Learn how maintenance calories work, why Mifflin-St Jeor is a useful baseline, and how to turn the result into a small cut or bulk target.
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