Maintenance calorie calculator
A free maintenance calorie (TDEE) calculator using the Mifflin-St Jeor equation, with a protein target to help you protect muscle and keep the weight off after a GLP-1. Educational, not medical advice.
The Mifflin-St Jeor equation uses biological sex.
Maintenance calories
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kcal per day
Protein to protect muscle
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1.2 to 1.6 g/kg per day
Educational only. This is a general estimate from the Mifflin-St Jeor equation, not medical or nutrition advice. Your real needs depend on body composition, health conditions, and medication. Confirm targets with your clinician or a registered dietitian.
Turn this number into a daily plan with GLP-Done.
Questions about this tool
What are maintenance calories?
Maintenance calories are the daily energy intake that keeps your weight stable. This tool estimates them with the Mifflin-St Jeor equation, then multiplies by an activity factor.
Why do maintenance calories matter after a GLP-1?
As a GLP-1 clears, appetite tends to return toward baseline, which can push intake above your maintenance number. Knowing that number helps you notice drift early and lean on protein, strength, and habits. Confirm any target with your clinician or dietitian.
Is this a weight-loss calorie target?
No. It estimates the calories to maintain your current weight, not a deficit. It is educational and not a substitute for personalized advice from a professional.