Daily calorie estimate

Maintenance Calories

Maintenance calories are the estimated calories you need each day to keep your body weight stable. This baseline sets the calorie target for each of Calicen’s 9 protocol blocks.

Baseline inputs

Estimate maintenance calories

Height cm Weight kg Age years

Gender Reference

Male Female

Choose your Activity Level

Categories use the standard Harris–Benedict activity-factor scale. Choose the description closest to your typical week; the multiplier is shown beside each option.

Following the Calicen Protocol places you in “Moderately active” in this calculator.

Mostly seated ×1.20 Desk-based days, little walking, and no regular planned exercise. Lightly active ×1.375 Light exercise or longer purposeful walks about 1–3 days per week. Moderately active ×1.55 Calicen default Purposeful training about 3–5 days per week; the complete Calicen routine fits here on average. Very active ×1.725 Hard training nearly every day, prolonged endurance work, or a physically demanding job.

Daily baseline

—kcal/day

Use this midpoint as the specific maintenance estimate you plan from.

Likely range

—

The range shows normal uncertainty. Start with the midpoint and adjust from measured weight trends.

Your Calicen targets

Across the 9 protocol blocks

Your maintenance estimate is the baseline. Each block applies its prescribed calorie percentage to produce the target you follow.

Current target

Block 1

Block 1 Weeks 1–2

— kcal

100%

Block 2 Weeks 3–4

— kcal

100%

Block 3 Weeks 5–6

— kcal

100%

Block 4 Weeks 7–8

— kcal

100%

Block 5 Week 9

— kcal

100%

Block 6 Weeks 10–11

— kcal

100%

Block 7 Weeks 12–13

— kcal

100%

Block 8 Weeks 14–15

— kcal

100%

Block 9 Weeks 16–17

— kcal

100%

Purging
Weeks 1–8

Water fast
Week 9

Growth
Weeks 10–17

Free Calicen account

Turn one result into your health history.

Sign in for free to save dated results and see how your measurements change throughout the Calicen protocol. Your calculators become a personal timeline instead of a one-time answer.

measurements to your history:

Height
Weight
Maintenance calorie midpoint
Current block calorie target

Free account · Measurements remain private to your profile

Understand the measure

From estimate to protocol instruction

Maintenance calories estimate the intake likely to keep body weight stable at the entered activity level.

Calicen then deliberately changes intake by block. A 90% block means 90% of your baseline; a 110% block means 110%.

Use the midpoint first. Compare your actual weight trend with the estimate and refine the baseline when your data shows a consistent difference.

Formula used

Male RMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5

Female RMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

Maintenance midpoint = RMR × activity factor

Displayed context range = midpoint ± 10%

Block calorie target = maintenance midpoint × block kcal percentage ÷ 100

NIDDK Body Weight Planner NIDDK energy-balance research