Estimate maintenance calories Estimating your maintenance calories—the number of calories you need to consume daily to maintain your current weight—depends on factors like age, sex, weight, height, and activity level. One common method is using the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiplying it by an activity factor. For example, a moderately active person would multiply their BMR by about 1.55. Online calculators can simplify this process. Tracking your food intake and weight over a few weeks is another practical approach: if your weight stays stable, your average daily calorie intake is likely your maintenance level. Knowing your maintenance calories is essential for setting realistic goals, whether you're aiming to lose fat, gain muscle, or stay the same. Accuracy improves with consistent tracking.