Maintenance Calorie Calculator
Find your maintenance calorie level
Maintenance calories are the amount you can eat while keeping your weight roughly stable. It's the baseline every fat-loss or muscle-gain target is built from, and the number your check-ins ultimately calibrate.
Estimated maintenance
2,640kcal/day
Example result — your number is calculated from your own data in the full calculator.
Get My NumberA starting estimate
Calculated from your body stats, activity and training using an established metabolic equation.
Refined over time
Your true maintenance level often differs slightly from the formula. 90 days of check-in data narrows it down.
The basis for every goal
Fat-loss and muscle-gain targets are both calculated as an adjustment from this number.
Common questions
Why does my maintenance number matter if I want to lose weight?
Your fat-loss target is calculated as a deficit below maintenance. If the maintenance estimate is off, the deficit will be too — which is exactly what check-ins are designed to catch.
Does maintenance calories change over time?
Yes. Bodyweight, activity levels and training all shift your maintenance requirements, which is why Calorie Target Lab treats it as something to monitor, not a fixed number.
Can two people the same weight have different maintenance calories?
Yes — activity levels, muscle mass, training volume and individual variation in metabolism all play a part.