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How Many Calories Should I Eat to Maintain My Weight?
How Many Calories Should I Eat to Maintain My Weight?
TL;DR
To maintain your current weight, you need to eat the same number of calories that your body burns each day — called maintenance calories. This depends on your age, gender, weight, height, and activity level. You can estimate your needs using a formula or let the Caloric app calculate it for you automatically.
The easiest way to stay consistent? Use Caloric to:
Calculate your maintenance goal
Track meals using voice, barcode, or custom recipes
Monitor weekly trends and nutrient balance
Adjust when your lifestyle or goals change
➡️ Download Caloric to maintain your weight without the stress of over-tracking.
To maintain your current weight, you need to eat the same number of calories that your body burns each day — called maintenance calories. This depends on your age, gender, weight, height, and activity level. You can estimate your needs using a formula or let the Caloric app calculate it for you automatically.
The easiest way to stay consistent? Use Caloric to:
Calculate your maintenance goal
Track meals using voice, barcode, or custom recipes
Monitor weekly trends and nutrient balance
Adjust when your lifestyle or goals change
➡️ Download Caloric to maintain your weight without the stress of over-tracking.
To maintain your current weight, you need to eat the same number of calories that your body burns each day — called maintenance calories. This depends on your age, gender, weight, height, and activity level. You can estimate your needs using a formula or let the Caloric app calculate it for you automatically.
The easiest way to stay consistent? Use Caloric to:
Calculate your maintenance goal
Track meals using voice, barcode, or custom recipes
Monitor weekly trends and nutrient balance
Adjust when your lifestyle or goals change
➡️ Download Caloric to maintain your weight without the stress of over-tracking.
Introduction
Maintaining your current weight doesn’t mean giving up structure — it just means you’re looking for a sustainable balance between what you eat and how you move. But how do you know the right number of calories for you?
Let’s break it down step-by-step so you can calculate your maintenance calories, understand what affects that number, and how the Caloric app can help you hit your target without obsessing over it.
What Are Maintenance Calories?
Voice-first tracking apps use natural language processing (NLP) and speech recognition to log food through voice. Just say “scrambled eggs with avocado,” and the AI logs the macros, nutrients, and portion size in seconds.
Apps like Caloric even sync with wearables like Apple Health and Fitbit.
Voice-first tracking apps use natural language processing (NLP) and speech recognition to log food through voice. Just say “scrambled eggs with avocado,” and the AI logs the macros, nutrients, and portion size in seconds.
Apps like Caloric even sync with wearables like Apple Health and Fitbit.
Voice-first tracking apps use natural language processing (NLP) and speech recognition to log food through voice. Just say “scrambled eggs with avocado,” and the AI logs the macros, nutrients, and portion size in seconds.
Apps like Caloric even sync with wearables like Apple Health and Fitbit.
How to Calculate Your Maintenance Calories
If you prefer a manual method:
Step 1: Estimate your BMR
For women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age)
For men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age)
If you prefer a manual method:
Step 1: Estimate your BMR
For women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age)
For men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age)
If you prefer a manual method:
Step 1: Estimate your BMR
For women:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age)
For men:
BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age)
Step 2: Multiply by your activity level:
Activity Level | Multiplier |
|---|---|
Sedentary (little/no exercise) | 1.2 |
Light (1–3 days/week) | 1.375 |
Moderate (3–5 days/week) | 1.55 |
Very Active (6–7 days/week)⚡ Or, skip the math — Caloric automatically calculates your needs based on your profile. | 1.725 |
Step 2: Multiply by your activity level:
Activity Level | Multiplier |
|---|---|
Sedentary (little/no exercise) | 1.2 |
Light (1–3 days/week) | 1.375 |
Moderate (3–5 days/week) | 1.55 |
Very Active (6–7 days/week)⚡ Or, skip the math — Caloric automatically calculates your needs based on your profile. | 1.725 |
Step 2: Multiply by your activity level:
Activity Level | Multiplier |
|---|---|
Sedentary (little/no exercise) | 1.2 |
Light (1–3 days/week) | 1.375 |
Moderate (3–5 days/week) | 1.55 |
Very Active (6–7 days/week)⚡ Or, skip the math — Caloric automatically calculates your needs based on your profile. | 1.725 |
Why Use Caloric to Maintain Weight?
Tracking isn’t just for weight loss. Caloric makes weight maintenance smarter with:
✅ Personalized maintenance target based on your age, weight, and activity
✅ Log meals using voice input, barcode scanning, or custom food builder
✅ Daily macros + micro insights
✅ Weight tracking graph to catch trends early
🔗 According to the NIH, consistent self-monitoring helps users maintain weight long-term.
Tracking isn’t just for weight loss. Caloric makes weight maintenance smarter with:
✅ Personalized maintenance target based on your age, weight, and activity
✅ Log meals using voice input, barcode scanning, or custom food builder
✅ Daily macros + micro insights
✅ Weight tracking graph to catch trends early
🔗 According to the NIH, consistent self-monitoring helps users maintain weight long-term.
Tracking isn’t just for weight loss. Caloric makes weight maintenance smarter with:
✅ Personalized maintenance target based on your age, weight, and activity
✅ Log meals using voice input, barcode scanning, or custom food builder
✅ Daily macros + micro insights
✅ Weight tracking graph to catch trends early
🔗 According to the NIH, consistent self-monitoring helps users maintain weight long-term.
Sample Maintenance-Calorie Day
Meal | Example | Calories |
|---|---|---|
Breakfast | Greek yogurt, berries, granola | 450 |
Lunch | Grilled chicken bowl, avocado, rice | 600 |
Snack | Apple + almond butter | 200 |
Dinner | Salmon, sweet potato, roasted veg | 650 |
Dessert🔗 For balanced plate guidance, check USDA’s MyPlate. | Dark chocolate + herbal tea | 150 |
Meal | Example | Calories |
|---|---|---|
Breakfast | Greek yogurt, berries, granola | 450 |
Lunch | Grilled chicken bowl, avocado, rice | 600 |
Snack | Apple + almond butter | 200 |
Dinner | Salmon, sweet potato, roasted veg | 650 |
Dessert🔗 For balanced plate guidance, check USDA’s MyPlate. | Dark chocolate + herbal tea | 150 |
Meal | Example | Calories |
|---|---|---|
Breakfast | Greek yogurt, berries, granola | 450 |
Lunch | Grilled chicken bowl, avocado, rice | 600 |
Snack | Apple + almond butter | 200 |
Dinner | Salmon, sweet potato, roasted veg | 650 |
Dessert🔗 For balanced plate guidance, check USDA’s MyPlate. | Dark chocolate + herbal tea | 150 |
What If I Go Over or Under Sometimes?
That’s okay. Maintenance works on weekly averages, not daily perfection.
According to Harvard Health, it’s your total weekly intake that matters most.
Tips:
Don’t stress over a single high-calorie meal
Log 80% of the time and you’ll still stay on track
Use Caloric’s dashboard to monitor trends, not spikes
That’s okay. Maintenance works on weekly averages, not daily perfection.
According to Harvard Health, it’s your total weekly intake that matters most.
Tips:
Don’t stress over a single high-calorie meal
Log 80% of the time and you’ll still stay on track
Use Caloric’s dashboard to monitor trends, not spikes
That’s okay. Maintenance works on weekly averages, not daily perfection.
According to Harvard Health, it’s your total weekly intake that matters most.
Tips:
Don’t stress over a single high-calorie meal
Log 80% of the time and you’ll still stay on track
Use Caloric’s dashboard to monitor trends, not spikes
Benefits of Tracking While Maintaining
Awareness of nutrient quality
Accountability without obsession
Flexibility to tweak goals if your lifestyle changes
With Caloric, you can do all of this without feeling restricted.
Awareness of nutrient quality
Accountability without obsession
Flexibility to tweak goals if your lifestyle changes
With Caloric, you can do all of this without feeling restricted.
Awareness of nutrient quality
Accountability without obsession
Flexibility to tweak goals if your lifestyle changes