Weight maintenance range

A calorie range that keeps your weight roughly steady, because no two weeks are the same.

Your details

Your maintenance range

1,610 to 2,070

kcal a day, most likely about 1,840

Resting energy1,340 kcal
A quieter week1,610 kcal
A busier week2,070 kcal
UK way (SACN 2011): Henry resting energy1,380 kcal
SACN typical range (activity level 1.49 to 1.78)2,060 to 2,460 kcal, middle 2,250
The label reference intake2,000 kcal, a guide for food labels rather than a personal figure

Nobody uses exactly the same energy every day. Anywhere in this range should keep your weight roughly steady over a few weeks.

The working

Resting energy times activity

First the Mifflin-St Jeor resting energy: for a 45 year old woman at 11 st 2 lb (70.8 kg) and 5 ft 4 in (162.6 cm), that is 10 × 70.8 + 6.25 × 162.6 − 5 × 45 − 161 = 1,338 kcal. Then we multiply by the activity level either side of yours: 1.2 for a quiet week and 1.55 for a busier one, giving 1,610 to 2,070 kcal.

Why a range

Bodies are not calculators

Your energy use changes with the weather, your sleep, how much you fidget and whether the lift is broken. Studies of the same people week to week show swings of a few hundred calories. A range is more realistic.

Checking it

How to tell if it fits

Weigh yourself once or twice a week at the same time and look at the monthly trend. If it is flat, you have found your range. If it drifts, nudge your activity before your food.

The UK way

How SACN sets energy values

The UK energy reference values (SACN 2011) use Henry's resting energy equations from weight and age, multiplied by a physical activity level: 1.63 in the middle, with most adults between 1.49 and 1.78. For a woman of 45 at 11 st 2 lb that is 1,380 kcal at rest and about 2,060 to 2,460 kcal a day, middle 2,250. That sits above the Mifflin range for someone a bit active (about 1,610 to 2,070), because the SACN middle assumes a typical day of moving about; pick the one that matches how your weight actually behaves. The 2,000 and 2,500 kcal on food labels are reference intakes for labels, not personal targets.

Questions

Common questions

How many calories do I need to maintain my weight?

For most UK adults it is roughly 1,700 to 2,300 for women and 2,100 to 2,900 for men, depending on size and activity. This calculator narrows it down for you.

Why does my maintenance number go down as I lose weight?

A smaller body uses less energy to move and keep warm. That is why losses slow down over time.

Is the NHS 2,000 and 2,500 figure wrong?

No, it is an average used on food labels. Your own number can be a fair bit higher or lower.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If your weight is on your mind

Talk to your GP if your weight has changed a lot without trying, or if it is worrying you. If food or your body feels hard to think about, Beat has a free helpline on 0808 801 0677 (England, weekdays 3pm to 8pm).