Maintenance calories are the number of calories where your bodyweight stays the same and your body works properly. If you eat more than your maintenance calories, you will gain weight. And if you eat less than your maintenance calories, you will lose weight.

No specific diet or food can increase or decrease your weight. It is calories and nutrients that matter.

Maintenance calories highly depend on your age, sex, height, weight, activity levels, and metabolism. Maintenance calories will vary between two individuals who are similar in height and weight. Because maintenance calories depend on many more factors other than height and weight.

You can easily check your maintenance calories from an online calculator, but they are not 100% accurate. In this article, I will show you who you can calculate your accurate maintenance calories.

Serous math alert You have to do some math to calculate your accurate maintenance. This is not too difficult. If you follow all the steps properly, you can easily calculate your accurate maintenance calories.

Accurate way to calculate maintenance calories

Here is the step-by-step process to calculate your maintenance calories with example.

Step – 1

At first, Eat a specific amount of calories for 2 weeks. You can choose the number of calories according to your needs. I suggest that you select a decent number of calories so that you can always stick to those calories without any issues for two weeks.

Example

Let’s assume Tapesh wants to calculate his accurate maintenance calories with this method and he chooses 2500 calories per day for two weeks.

Step – 2

Note down your weight every morning on empty stomach after getting fresh for two weeks. Morning is the right time to measure your body weight. When you measure your body weight in the evening, there are high chances that this weight is not accurate. Because in the evening your stomach is filled with food and water.

People mostly measure their weight in the gym. That can be also inaccurate because of the weight of clothes, shoes, food, and water is also included in this weight.

Tapesh’s weight chart of two weeks

DayWeek – 1Week – 2
180.2 KG80.4 KG
280.2 KG80.4 KG
380.2 KG80.5 KG
480.3 KG80.5 KG
580.3 KG80.5 KG
680.3 KG80.6 KG
780.4 KG80.6 KG
This chart is only for example

I highly recommend you to use a digital weight scale and food scale, so that you can easily track your weight and calories.

You can buy them here –

Digital weight scale

Food scale


Step – 3

After two weeks, calculate the average weight of week-1 and week-2.

How to calculate average weight – First, add the weights of the first week and then divide them by 7. After that add the weights of the second week and then divide them by 7.

Write down the average weights of first and second week.

Then find the difference between the first and second week’s average weight. And write down the number.

Tapesh’s example

Let’s find Tapesh’s average weight of first week.

Day(week-1)Weight
180.2 kg
280.2 kg
380.2 kg
480.3 kg
580.3 kg
680.3 kg
780.4 kg

First, we will add the first week’s weights

80.2 kg + 80.2 Kg + 80.2 kg + 80.3 kg +80.3 kg +80.3 kg + 80.4 kg = 561.9 kg

Then, divide it by 7

561.9kg/7 = 80.27 kg

80.27 kg is first week’s average weight.

Day(week-2)Weight
180.4 kg
280.4 kg
380.5 kg
480.5 kg
580.5 kg
680.6 kg
780.6 kg

Now, we will add the second week’s weights

80.4 kg + 80.4 kg + 80.5 kg + 80.5 kg + 80.5 kg + 80.6 kg = 563.5 kg

Then, divide it by 7

563.5kg/7 = 80.50 kg

80.50 kg is second week’s average weight.

Let’s find difference of first and second week’s average weight.

Second week’s average weight – First week’s average weight

80.50 kg – 80.27 kg = 0.23 kg

Step – 4

Now, Convert this weight into pounds.

Tapesh’s Example

0.23 kg = 0.51 pounds

Step – 5

Now, multiply this number with 3500.

The number you get after multiply is your weekly caloric surplus or weekly caloric deficit. If you lose weight in those two weeks then this number is your weekly caloric deficit and if you gain weight in those two weeks then this number is your weekly caloric deficit.

Tapesh’s example

0.51*3500 = 1785

1785 is Tapesh’s weekly caloric surplus. Because he gained weight in those two – weeks.

Step – 6

Now, divide your weekly surplus or deficit by 7. This is how much calories of surplus or deficit you are eating daily.

Tapesh’s example

Tapesh’s weekly caloric surplus = 1785

Now divide it by 7

1785/7 = 255

255 is Tapesh’s daily caloric surplus.

Step – 7

Now, if you lose weight in those two-weeks then add your daily caloric deficit in your total calories of a day.

And if you gained weight in those two-weeks then subtract your daily caloric surplus from your total calories of a day.

Finally, the number you get after this is your Maintenance Calories.

Tapesh’s example

Tapesh was eating 2500 calories per day, and he gained weight in those two-weeks.

his daily calories surplus is 255.

Maintenance calories = 2500 – 255 = 2245

2245 is Tapesh’s maintenance calories.