weight maintenance calorie range calculator
Estimate a practical maintenance-calorie range instead of relying on one exact number.
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Interactive calculator
Metric calculations use kilograms, centimetres, kilometres, kilocalories (kcal), and kilojoules (kJ). US conversions are displayed from the same underlying values. Results are educational estimates, not medical advice.
Formula and evidence
Tool snapshot
Maintenance is a range that should be calibrated against your real trend.
Example result
TDEE planning range
This is a sample only. Use your own stats and compare the result with your weekly trend.
Enter measurements collected under similar conditions. Compare weekly averages rather than isolated weigh-ins, and confirm that the plan was followed consistently before changing calories or activity.
TDEE planning range summarizes the trend in the data you entered. It cannot explain every change caused by water, sodium, digestion, menstrual cycle, travel, or measurement conditions.
Do not react to a single weigh-in or make several changes at once. Short-term scale movement is often noise rather than fat change.
If two or more comparable weekly averages support a change, adjust one variable modestly and collect another consistent data block before reassessing.
Track comparable weigh-ins, calorie adherence, steps, training, sleep, sodium, and waist measurements when useful.
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At least two comparable weekly averages are more informative than one or two isolated measurements.
Water, sodium, carbohydrate intake, digestion, travel, and menstrual-cycle changes can temporarily move scale weight.
No. These calculators are educational tools and do not replace professional medical care.