MAINTENANCE CALORIE CALCULATOR
Calculate your Total Daily Energy Expenditure (TDEE) across 5 validated activity tiers. Discover your exact weight-maintenance calories.
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Based on your resting metabolic rate of 1,662 kcal, consuming approximately this amount will preserve your current body weight.
Maintenance Across All Activity Tiers
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Frequently Asked Questions
What is Total Daily Energy Expenditure (TDEE)?
TDEE is the total number of calories your body burns in a 24-hour cycle. It combines your Basal Metabolic Rate (BMR ~60-70%), Non-Exercise Activity Thermogenesis (NEAT ~15-20%), Exercise Activity Thermogenesis (EAT ~5-10%), and the Thermic Effect of Food (TEF ~10%).
Which activity multiplier should I select?
Most desk-bound adults in Singapore who exercise 2 to 3 times per week fall into the 'Lightly Active' multiplier (1.375). Overestimating activity is the most common reason weight loss stalls.
What happens if I eat at my maintenance calories?
Eating at your true maintenance calories produces stable body weight while supporting optimal training performance, hormone production, and joint recovery.
Turn Your Metabolic Numbers Into Real Fat Loss
Calorie targets and macronutrient splits work when paired with structured resistance training and metabolic accountability. Explore our VIP coaching tracks: