What are maintenance calories?
Your maintenance calories are the energy you need each day to keep your weight steady. They combine your basal metabolic rate (BMR), the energy your body uses at rest, with the energy from daily movement, exercise and digesting food. Together this is called your total daily energy expenditure (TDEE).
On Australian packaging, energy is listed in kilojoules (kJ), while most apps and gym culture talk in Calories (kcal). Our calculator shows both: flip the toggle above. One Calorie is 4.184 kJ.
How to use your result
- Maintain: eat close to your TDEE and your weight should hold steady.
- Lose fat: a modest deficit of 275–550 Cal (about 1,150–2,300 kJ) a day is a sustainable pace of roughly 0.25–0.5 kg a week.
- Build muscle: a small surplus of about 275 Cal (1,150 kJ) combined with resistance training and enough protein.
- Check in: weigh yourself under similar conditions for 2–3 weeks. If your weight isn't trending where you want, adjust by 100–200 Cal.
Typical energy needs for Australian adults
These examples use the Mifflin-St Jeor equation at a light activity level. Use the calculator above for a personalised figure.
| Example adult | Height / weight | Maintenance (Cal) | Maintenance (kJ) |
|---|
| Woman, 30, lightly active | 165 cm / 65 kg | ≈ 1,880 | ≈ 7,870 |
| Man, 30, lightly active | 178 cm / 85 kg | ≈ 2,500 | ≈ 10,460 |
| Woman, 55, sedentary | 162 cm / 70 kg | ≈ 1,530 | ≈ 6,400 |
| Man, 55, moderately active | 175 cm / 88 kg | ≈ 2,640 | ≈ 11,050 |
Tips for Australians tracking intake
- Check the Nutrition Information Panel "per serve" and "per 100 g" columns. Energy is shown in kJ, so use the toggle for easy matching.
- Alcohol counts: a standard drink (10 g alcohol) is around 290 kJ (70 Cal) before mixers.
- Base your meals on the Australian Dietary Guidelines food groups for nutrition quality, not just numbers.
- Fitness trackers often overestimate exercise burn. Trust the trend in your weight over the calculator or watch.
Frequently asked questions
What are maintenance calories?
Maintenance calories (also called TDEE, or total daily energy expenditure) are the amount of energy you burn in a day through your resting metabolism, movement, exercise and digesting food. Eat around this amount and your weight should stay stable over time.
How many calories does the average Australian need?
The Australian Bureau of Statistics uses roughly 8,700 kJ (about 2,080 Cal) a day as a reference for an average adult, but individual needs vary widely. A smaller, sedentary woman might maintain on about 7,500 kJ, while a tall, active man may need over 13,000 kJ. Use the calculator for your own estimate.
Why do Australian food labels show kilojoules?
Australia uses the metric unit kilojoule (kJ) on Nutrition Information Panels and the Health Star Rating. One calorie (kcal, often written Cal) equals 4.184 kJ. This calculator shows both so you can match food labels, apps and fitness trackers.
Which formula does this calculator use?
By default it uses the Mifflin-St Jeor equation, which has been shown to be among the most accurate for estimating resting energy in healthy adults. You can switch to Harris-Benedict (revised) or, if you know your body fat percentage, Katch-McArdle.
How accurate is the result?
It is an estimate, typically within about 10% for most healthy adults. Treat it as a starting point: track your weight and intake for 2–3 weeks, then adjust up or down by 100–200 Cal if your weight is not moving as expected.
How many calories should I cut to lose weight?
A deficit of roughly 275–550 Cal (1,150–2,300 kJ) a day leads to about 0.25–0.5 kg of loss per week. Larger deficits are harder to sustain and can cost muscle. Do not eat below 1,200 Cal (5,000 kJ) for women or 1,500 Cal (6,300 kJ) for men without medical supervision.
Does the calculator work for teenagers or pregnant women?
No. It is designed for healthy adults aged 18 and over. Growth, pregnancy and breastfeeding change energy needs significantly. Speak to your GP, an Accredited Practising Dietitian or the Raising Children Network for guidance.
Is my information stored or sent anywhere?
No. All calculations run in your browser. Your details never leave your device. If you choose to save your inputs, they are kept only in your browser's local storage.
Where can I get personalised advice in Australia?
Find an Accredited Practising Dietitian through Dietitians Australia (dietitiansaustralia.org.au), or speak with your GP about a Medicare-supported chronic disease management plan if you have a health condition.