Maintenance calories (TDEE): the number behind every plan
Your maintenance calories (often called TDEE) are the daily calories that keep your weight stable.
If you want to lose fat, you usually need to eat below maintenance. If you want to gain, you usually need a surplus.
Quick maintenance calories calculator
Why maintenance estimates differ
Two common reasons:
- Activity levels are estimated differently (steps vs training vs lifestyle)
- Real energy expenditure changes with sleep, stress, and adherence
That’s why tracking and adjusting beats “set and forget”.
The best way to refine maintenance: use real data
If you log real intake and weight change, you can back-calculate a more personal TDEE: