Posted by: Chris | 2009/06/11


Hi Vanessa,

Hope all is well your side.
I would like to know how I could calculate my caloric maintenance level. I know to gain or lose you' d start with adding or deducting 500cal, etc. What I need is my maintenance level. I am a 24 year old male, 1,83m and am moderately active (gym, and various cardio, but have a desk job). I currently weigh 105kg' s. If you dont mind, could you please give me the formula used to work it out. I' ve searched the internet only to find that my supposed maintenance ranges from 2760cal - 3384cal. Thats somewhat of a big gap.

Thank you kindly,


Not what you were looking for? Try searching again, or ask your own question
Our expert says:
Expert ImageSports Nutrition

Hi Chris

Nice to hear from you!

There are various formulas – here is the version I use:
Weight – let’s say you want to be 100kg x 1 (male factor) x 24 hours per day:
100 x 1 x 24 = 2400 is your basal metabolic rate.
Add 10% for digestion of food:
2400 + 240 = 2640
Add Daily Activity – anything from 120 to 250 – I will add 120 for a desk job:
2640 + 120 = 2760.
Now all you have to add is your calorie expenditure for your exercise activity – remember to average it out over a week.

This should get you onto the right track – if you still battle give me a shout.

Take care and good luck!

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

Have your say

Thanks for commenting! Your comment will appear on the site shortly.
Thanks for commenting! Your comment will appear on the site shortly.