LibraTool logoLibraTool
🍎
⚖️

Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable.

ບໍ່ຈໍາເປັນຕ້ອງເຂົ້າສູ່ລະບົບ
Maintenance (TDEE)
2,556
calories/day · BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (−0.5kg/wk)
2,056 cal
Mild loss (−0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

Maintenance tips

⚖️

Your TDEE is maintenance — eat that to hold weight, less to lose, more to gain.

💡

Be honest about activity level; most people overestimate, which inflates the number.

🎯

If weight drifts at "maintenance," nudge intake by 100–150 calories and reassess.

ມັນເຮັດວຽກແນວໃດ

1
ເຂົ້າ
Enter your data into the tool above. Everything stays local to your browser.
2
ຂະບວນການ
The tool processes your data instantly in your browser using JavaScript. No server, no waiting.
3
ດາວໂຫຼດ
Get your result instantly. Nothing is stored after you leave the page — complete privacy.

ເປັນຫຍັງຕ້ອງໃຊ້ຂອງພວກເຮົາ?

✓ບໍ່ເສຍຄ່າຢ່າງສົມບູນ - ບໍ່ມີຄ່າໃຊ້ຈ່າຍທີ່ເຊື່ອງໄວ້, ເຄີຍ
✓ບໍ່ມີບັນຊີ, ອີເມວ, ຫຼືເຂົ້າສູ່ລະບົບ
✓ໄຟລ໌ບໍ່ເຄີຍອອກຈາກອຸປະກອນຂອງທ່ານ
✓ບໍ່ມີຂອບເຂດຈໍາກັດຂະຫນາດໄຟລ໌ໃດໆ
✓ບໍ່ມີ watermarks ໃນຜົນຜະລິດໃດໆ

Also check out…

📉

Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight a

💪

Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle witho

🔥

Calculate Your BMR

Find your basal metabolic rate — the calories you

🍽️

Set a Calorie Target for Meal Planning

Get a daily calorie number to plan meals and porti

ຄໍາຖາມທີ່ຖາມເລື້ອຍໆ

Back to Calorie & TDEE Calculator