Maintenance Calorie Calculator
Calculate your daily maintenance calories and get personalized macro recommendations.
Calorie Summary
BMR (Basal Metabolic Rate)1618 calories/day
Calories burned at complete rest
Maintenance Calories2507 calories/day
Daily calories to maintain current weight
Macro Breakdown
Protein157 - 219g
25-35% of total calories
Carbohydrates282 - 407g
45-65% of total calories
Fats56 - 97g
20-35% of total calories
Meal Planning
Recommended Meals5 meals per day
Optimal meal frequency
Calories per Meal501 calories
Average calories per meal
Recommendations
Meal Timing:
Spread calories across 5 meals for optimal energy levels
Protein Intake:
Aim for 157-219g protein daily
Activity Level:
Maintain current activity level for optimal results
Weight Management:
Monitor weight weekly to ensure maintenance