Give your calories
some context.

01 · understand the number

Maintenance is an estimate.

Your body uses energy to support normal functions, digest food, and move. “Maintenance calories” is the estimated daily intake that keeps your weight broadly steady over time. Eating below your actual energy needs can support weight loss; eating above them can support weight gain.

Calories do not tell the whole nutrition story. Protein, fiber, micronutrients, recovery, medical needs, and your relationship with food still matter. Tracking is optional. Consistent meals and portions can be a useful alternative when counting does not fit you.

02 · an optional starting estimate

Find a range, not a rule.

This tool combines the Mifflin–St Jeor resting-energy equation with broad activity estimates. It is intentionally approximate. Very muscular bodies, hormone therapy, older age, illness, or unusual activity can make the estimate less useful. If either sex coefficient does not suit your situation, a dietitian can help interpret the options.

For a more detailed model of how body weight and calorie needs change over time, use the NIDDK Body Weight Planner. Its adult-use exclusions also apply.

03 · show the calculation

Two steps to an estimate.

The Mifflin–St Jeor equation estimates resting energy expenditure in kilocalories per day. Resting energy is only part of your total daily energy use; it is not an intake target.

Example: a 35-year-old, 80 kg, 175 cm adult using the male coefficient has an estimated resting expenditure of about 1,724 kcal/day. That comes from 800 + 1,093.75 − 175 + 5.

Next, approximate the energy used beyond rest. Our tool uses broad whole-day multipliers of 1.2–1.4 for mostly seated days, 1.4–1.6 for some walking or exercise, and 1.6–1.8 for more active days. These are practical approximations, not measured metabolism or scientifically precise confidence intervals.

With the middle activity band, that example gives roughly 2,400–2,750 kcal/day after rounding. Your real-world trend is needed to judge whether a starting estimate fits. A watch or exercise-machine calorie reading is also an estimate.

04 · choose a manageable approach

Use a modest first change.

For someone for whom weight loss is appropriate, a modest initial reduction can be easier to practice than a large cut. Consider the following worked example; it is not a universal target or a promised rate of weight loss.

Do not subtract that amount automatically from a low maintenance estimate. There is no one-size-fits-all minimum or deficit. If an intake would make it hard to eat adequate meals, if you feel unwell, or if your needs are uncertain, get individualized advice.

You can first log a typical week to understand portions. Use package serving sizes, measure frequently misjudged ingredients when helpful, and include cooking oils, beverages, dressings, and weekend meals. Consistency is more useful than pretending a food log is perfectly accurate.

Start with one change you can sustain: a smaller portion of a calorie-dense extra, a drink swap, or more regular balanced meals. Do not compensate for one larger meal by skipping the next day’s food.

05 · keep nutrition in the picture

Give meals a strong foundation.

A common evidence-informed protein range during weight management is 1.2–1.6 g/kg/day for many adults. Convert pounds to kilograms by dividing by about 2.205; then multiply by 1.2 and 1.6. An 80 kg adult’s example range is 96–128 g/day. This may need adjustment for kidney disease, body size, and other medical needs. Protein review.

Build toward about 30 g of fiber daily gradually, alongside adequate fluids. NHS fiber guidance. For a visual meal pattern and an example day, visit the six-week nutrition section.

06 · review before changing

Look at the trend.

If you choose to weigh, use similar conditions and compare several readings over time. Hydration, sodium, bowel contents, hard training, and the menstrual cycle can move the scale without representing a change in body fat.

1. Practice the same approach for two to three weeks. Note your food routine, walking, energy, hunger, and strength.
2. If things are moving comfortably, keep going. You do not need to reduce calories every week.
3. If weight is stable and consistency is good, consider one gentle adjustment. For example, a small portion change or a little more walking. Review again before changing anything else.
4. If you feel persistently depleted or unwell, ease the deficit. Dizziness, poor recovery, declining performance, or severe hunger are reasons to reassess and seek professional advice.

If tracking causes distress or urges to restrict compulsively, pause calorie and weight tracking and talk with an eating-disorder-informed professional.