Maintenance estimate
A BMR of 1,600 kcal/day with a 1.55 activity multiplier gives an estimated TDEE of 2,480 kcal/day.
Estimate adult maintenance calories and explore fixed calorie adjustments for weight loss, maintenance, or weight gain using activity and BMR.
The calculator first estimates basal metabolic rate, then multiplies it by the selected activity factor to estimate total daily energy expenditure (TDEE). Goal adjustments add or subtract a fixed amount from that maintenance estimate.
Activity descriptions are approximations, and a calculated target is a starting estimate rather than a guaranteed intake for a particular outcome.
BMR is calculated with the selected equation before activity is applied.
TDEE = BMR × activity multiplierWeight-loss adjustments are negative; weight-gain adjustments are positive.
target calories = TDEE + selected daily adjustmentA BMR of 1,600 kcal/day with a 1.55 activity multiplier gives an estimated TDEE of 2,480 kcal/day.
Applying a −500 kcal/day adjustment to that estimate produces a target of 1,980 kcal/day.
Use the level that best represents normal weekly activity rather than an unusually active day.
Actual weight trends can differ from estimates because activity, intake, and metabolism vary over time.
Daily needs vary. This calculator estimates maintenance calories by multiplying equation-based BMR by a selected activity factor, then shows an optional goal adjustment.
BMR estimates resting energy use. Total daily energy expenditure includes BMR plus activity, exercise, and digestion. This calculator approximates TDEE with an activity multiplier.
Choose the description that most closely reflects a typical week. Activity categories are broad, so consider comparing adjacent levels when your schedule varies.
There is no universally appropriate deficit. CalcRocket displays fixed mathematical adjustments, not recommendations. A registered dietitian or qualified healthcare professional can assess an appropriate plan.
Safety depends on the individual and resulting intake. A 500-calorie adjustment can produce an unsuitable target, especially when maintenance needs are lower. Seek professional advice.
Equations cannot fully account for body composition, health, medications, pregnancy, breastfeeding, climate, training volume, and individual metabolism.
BMR is not a direct intake threshold, and calorie planning should consider overall health and activity. Consult a qualified professional before using a very low target.
No. It is intended for adults ages 18 to 120 and should not be used for children or teenagers.
Recalculate when weight, activity, health, training, or goals meaningfully change. Treat each result as a current estimate rather than a fixed prescription.
The underlying historical BMR equations use male and female constants derived from population data. They do not capture every person’s body composition or physiology.