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Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable.

Hakuna kuingia kinachohitajika
Maintenance (TDEE)
2,556
calories/day Β· BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (βˆ’0.5kg/wk)
2,056 cal
Mild loss (βˆ’0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

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

Maintenance tips

βš–οΈ

Your TDEE is maintenance β€” eat that to hold weight, less to lose, more to gain.

πŸ’‘

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.

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βœ“Hakuna kikwazo cha ukubwa wa faili kabisa
βœ“Hakuna alama za maji kwenye matokeo yoyote

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