Calorie calculator · Maintenance
Calculate your maintenance calories
Maintenance calories are the amount at which your weight stays stable — your total daily energy expenditure (TDEE). It's the reference point for every cutting and bulking phase.
Your maintenance calories
And who's going to count that every day?
Myron tracks your calorie target for you — you speak, the AI logs. "Scrambled eggs from three eggs and two slices of whole-grain bread" is all it takes.
How this calculator works
It's built on the Mifflin-St Jeor equation, which estimates your basal metabolic rate from weight, height, age and sex — the most reliable of the common formulas in comparison studies. Your BMR is multiplied by your activity factor (PAL) to get your total daily energy expenditure. Depending on your goal, the calculator subtracts a moderate deficit or adds a surplus — converted at ~7,700 kcal per kilogram of body mass.
| Activity level | Factor |
|---|---|
| Sedentary, little training | 1.2 |
| Lightly active | 1.375 |
| Moderately active | 1.55 |
| Very active | 1.725 |
| Extremely active | 1.9 |
The macro recommendation follows sports science instead of rigid percentages: protein by body weight and goal (1.8–2.4 g/kg), fat as a baseline (0.9 g/kg), and the rest goes to carbs — your fuel for training.
Frequently asked questions
What are maintenance calories?
The calorie amount at which you neither gain nor lose — your TDEE: basal metabolic rate times activity factor. Every weight-loss or muscle-gain target is planned as a distance from this number.
How do I find my exact maintenance calories?
The formula gives you the starting value. Then track calories for two to three weeks and watch your weight trend: if it holds steady, the number is right; otherwise adjust in steps of 100–200 kcal. The Myron app computes this value continuously from your real data.
Why does my weight fluctuate even though I eat at maintenance?
Daily swings of ±1–2 kg are normal: water balance, glycogen stores, salt, cycle and gut content overlay your true body weight. Only the trend over weeks is meaningful.
Formula: Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals — more under Methodology & data sources. More to look up: calorie tables · exercise directory.