Track your body weight daily for 2 to 4 weeks
Record your calorie intake accurately each day
Keep activity level and exercise routine consistent during the tracking period
Calculate your average daily calorie intake over the tracking period
Compare your average weight at the start and end of the tracking period
If your weight stays the same, your average intake is your maintenance calories
If your weight increases, reduce calories slightly and reassess
If your weight decreases, increase calories slightly and reassess
Adjust by 100 to 200 calories at a time
Repeat the process until your weight remains stable
Use a calorie calculator as a starting estimate if needed
Recheck maintenance calories whenever your activity, weight, or goals change