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Estimate how much energy your body uses at rest and across the day. Enter your age, height, weight and overall activity to calculate maintenance calories.
For adults. This general estimate is not designed for pregnancy, breastfeeding, medical conditions or a therapeutic diet.
Track meals and macros with GymWaysEnter your details to see an estimate. No account required.
Resting energy expenditure uses the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for males or −161 for females. Daily maintenance is the resting estimate multiplied by the selected activity factor.
Source: Mifflin et al., 1990 (PubMed)Consider the whole day, including your job, walking and workouts. Factors 1.2, 1.375, 1.55, 1.725 and 1.9 are simplified calculator assumptions; they are not measured expenditure and do not come from the resting-energy equation itself. Avoid adding workout calories again if your factor already includes training.
The result estimates maintenance calories. It does not automatically prescribe a calorie deficit or a weight-gain diet. Individual goals and health context require separate consideration.
Keep a food diary to understand your routine. GymWays lets you manually log meals and follow calories and macros for free. Premium adds photo and text estimates that you can edit before saving.
