Energy Calculator
Maintenance Calories by Activity Type
Estimate your daily maintenance calories using your body stats and training activity level.
What this gives you
- BMR: calories your body burns at complete rest.
- Maintenance: calories to hold weight steady at your selected activity level.
- Practical targets: a simple cut target and lean-gain target.
Note: this is an estimate. Real maintenance can differ by NEAT, stress, sleep, and training load.
