Find the calories that hold your weight steady.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
Understanding your maintenance calories is fundamental to any fitness goal, whether you aim to lose, gain, or simply maintain your current weight. This calculator estimates the daily caloric intake required to keep your body weight stable, based on your basal metabolic rate (BMR) and activity level. Your BMR is the energy your body burns at rest for basic functions like breathing and circulation.
The result from our Maintenance Calories Calculator is an estimated daily calorie target. If your goal is weight maintenance, consuming this many calories should keep your weight steady. To lose weight, you’ll need to consume fewer calories than this number. To gain weight, you’ll need to consume more. Consider this a starting point, not a rigid rule.
To effectively use your maintenance calorie estimate, track your intake and weight for a few weeks. If your weight remains stable, your estimate is accurate. If it fluctuates, adjust your caloric intake slightly until you find your true maintenance level. Remember, consistency in both diet and exercise is key to achieving and sustaining your fitness objectives.
Ready to take control of your fitness journey? Find your maintenance calories today. After that, we invite you to experience RPM Gym. Book a free guided tour to explore our state-of-the-art facilities and see how our premium environment can support your goals.
Once you have your estimate, you can strategically adjust your intake. To lose weight, create a moderate deficit. To gain, create a moderate surplus. For maintenance, aim to stay close to this number consistently.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.