Maintenance Calories
Maintenance calories are the number of calories you can eat each day to keep your body weight stable — neither gaining nor losing.
Published by Repit Fitness · Last updated
Key facts
- Equal to your TDEE (Total Daily Energy Expenditure).
- The reference point for every diet goal.
- Eat below to lose fat, above to gain weight.
- Shift as your weight, activity, and muscle mass change.
Your maintenance calories are simply the amount of energy that matches what your body burns in a day, so weight stays put. They are the same thing as your TDEE, and they're the anchor for any nutrition plan: you decide to eat above or below maintenance depending on whether you want to gain or lose.
Maintenance isn't a fixed number for life. It drifts as your body weight changes, as you add or lose muscle, and as your activity goes up or down. The most reliable way to find yours is to track intake and weight for 2–3 weeks: the intake at which your weight holds steady is your true maintenance.
Frequently asked questions
How do I find my maintenance calories?
Estimate them with a TDEE calculator, then verify by tracking your intake and weight for 2–3 weeks — the intake that keeps your weight stable is your real maintenance level.
Do maintenance calories change over time?
Yes. They rise as you gain muscle or move more, and fall as you lose weight or become less active, so they need occasional re-checking.
This article is general information, not medical advice. Talk to a doctor or registered dietitian before making changes if you have a health condition, are pregnant or take medication.
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