Free tools · Nutrition & Energy
Maintenance Calorie Calculator
Free · No signupHow many calories to eat to hold your current weight — TDEE framed as a maintenance target.
Your stats
Maintenance
2755kcal/day
Starting maintenance estimate
BMR
1778 kcal
TDEE
2755 kcal
Protein
144 g
Questions
How accurate is a TDEE calculator?
A formula TDEE is a starting estimate, usually within roughly 10% for many people. Hammr treats it as day-one math, then prefers a measured value from logged food and weight change when the logs look consistent.
Which TDEE formula does this use?
Mifflin-St Jeor by default — the usual modern estimate from height, weight, age, and sex, times an activity multiplier. You can switch to Harris-Benedict, or Katch-McArdle / Cunningham if you know body fat.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
TDEE Calculator
Estimate total daily energy expenditure from Mifflin-St Jeor, Harris-Benedict, or lean-mass formulas. Free, no signup.
Macro Calculator
Protein, carb, and fat targets from your TDEE and goal — cut, maintain, or lean bulk. Grams per day.
Bulk or Cut Quiz
Should you cut, lean bulk, recomp, or maintain? A short quiz from body fat, training age, and goal — not a vibe check.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.