📊 Maintenance Calorie Intake (for a Sedentary Lifestyle)The following tables provide average estimated daily calorie requirements for maintaining current body weight. These values are for men, women, and non-binary individuals who lead a sedentary lifestyle — meaning minimal physical activity, such as office work, no regular exercise, and low daily movement.
Use the table to determine your daily maintenance calorie level. After that, you can define your personal goal — weight loss, weight gain, or maintaining your current condition.

• 🎯 How to Use These Tables Daily Calorie Deficit for Weight LossRecommended reduction: 10–15% below your maintenance level
• Example:
• Maintenance = 2000 kcal/day
• -10% → 1800 kcal/day
• -15% → 1700 kcal/day

Expected weight loss: 1 to 1.5 kg/month
Example:
A 48-year-old man weighing 120 kg has a maintenance level of 2800 kcal/day.
15% deficit → 2800 × 0.85 = 2380 kcal/day

• Daily Calorie Surplus for Weight GainRecommended increase: 10–15% above your maintenance level
• Example:
• Maintenance = 2000 kcal/day
• +10% → 2200 kcal/day
• +15% → 2300 kcal/day

Helps build lean mass when combined with physical activity.
Dietary Advice for Weight LossTo improve results, reduce or avoid:

• Sugary foods (candy, pastries, baked goods)
• Sugary drinks and soda
• Refined flour products (white bread, regular pasta)

These spike blood sugar levels and insulin, increase hunger, and stimulate unhealthy appetite.

• ⚠️ NoteAll data is general and intended for healthy adults without chronic medical conditions.
• These values already include sedentary activity (BMR × 1.2).
• If your lifestyle is more active, your calorie needs will be higher.
• Consult a healthcare professional before starting a diet.

👨 Men — Maintenance Calories (Sedentary)


👩 Women — Maintenance Calories (Sedentary)


🧑 Non-Binary — Maintenance Calories (Sedentary)