How many calories do you need to maintain your weight?
Maintenance calories equal your Total Daily Energy Expenditure (TDEE), the calories needed to maintain weight. TDEE = BMR × Activity Factor. The Mifflin-St Jeor equation is used for BMR. To lose ~0.5 kg/week, subtract 500 kcal/day; to gain, add 500 kcal/day. Individual variation of ±10% is normal.