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Maintenance Calorie Calculator

The calories you need to stay exactly where you are — useful for diet breaks and sustainable muscle gain.

Health GoalsCaloriesDeficitMaintenanceTDEEMacrosBMRProteinWalkingHydrationBMIBody Fat

Don't know yours? Calculate it →

Daily maintenance target
2,400
calories per day
Fat loss
1,920
Maintain
2,400
Lean gain
2,640
What this means
Eating 2,400 calories per day keeps your weight stable. Use this number as your anchor — cut from here to lose, add 10–15% to gain muscle.
Common mistake
Many people yo-yo because they never spend time at maintenance. Diet breaks at maintenance reset hormones, improve sleep, and make the next fat-loss phase easier.
Your next step
Set your daily target to 2,400 calories and track for one week. Phoenix's photo-logging makes it effortless.

This number is just the start

Phoenix Tracker Pro turns your result into a daily plan — photo meal logging, automatic macro math, and weekly streaks.

Why maintenance matters

Maintenance isn't a plateau — it's a destination. Knowing your maintenance calories gives you a home base to return to after fat loss, a springboard for muscle gain, and a reality check when the scale drifts.

When to eat at maintenance

  • After a diet: Spend 2–4 weeks at maintenance to stabilize hunger hormones and metabolism.
  • During hard training blocks: Fuel performance without the fatigue of a deficit.
  • For body recomposition: Beginners can build muscle while staying near maintenance.

Frequently asked questions

Maintenance calories are the number of calories you need to eat each day to maintain your current weight — no gain, no loss.

Related calculators

Free tools that pair well with this one.

TDEE Calculator

Total daily energy expenditure — your true calorie burn.

Calorie Deficit Calculator

Set a safe deficit for 0.5, 1, or 2 lb per week fat loss.

BMR Calculator

Your basal metabolic rate — calories burned at rest.