Maintain your weight without staying on a diet
Ember helps you find your maintenance calories, track meals simply and reinforce the habits that keep you steady over time.
Start for free • Flexible everyday tracking
Three signals to move beyond diet mode
Maintenance is not a perfectly straight line. Weight and appetite fluctuate; the goal is to understand your balance range and return to your habits without overcompensating.
A range, not one number
Watch a weight range and a multi-week trend instead of focusing on one daily value.
Adjustable calories
Maintenance changes with activity, lifestyle and your body. Treat the estimate as an evolving reference point.
Flexible habits
Keep the routines that help you while leaving room for restaurants, holidays and spontaneous meals.
Stay steady without controlling everything
Ember helps you understand your current balance, track what matters and gradually correct meaningful changes in the trend.
Estimate your maintenance
Calculate a starting point from your profile and activity, then compare it with your actual progress.
Keep tracking light
Photograph or describe meals when useful so you can keep reference points without entering everything.
Follow the trend
Use several days of data to identify a lasting shift before changing your food intake.
How many calories maintain your weight?
Our calculator estimates your metabolism and daily expenditure. The result is a starting point you can refine using weight, hunger and activity trends.
An estimate does not replace observation. Your real maintenance level can change over time.
Build an eating pattern you can keep
The best maintenance approach uses satisfying, varied meals that are flexible enough for real life.
A satisfying foundation
Protein, fibre, vegetables and carbohydrates help build regular, satisfying meals.
Familiar portions
Learn the quantities that suit you without systematically weighing every food.
Real flexibility
Restaurants, dessert and celebrations can fit into a balance measured across several days.
Complete habits
Sleep, activity, hydration and stress management also support more comfortable stability.
A richer meal does not require aggressive restriction the next day. Simply return to your usual habits.
What to know about maintaining your weight
Simple answers about maintenance calories, fluctuations and everyday tracking.
A calculator provides a first estimate based on your profile and activity. Keep intake relatively consistent for several weeks, then use your weight trend to refine that reference point.
Water, salt, carbohydrates, digestion, sleep and hormonal cycles can change scale weight in the short term. Look at an average or trend across several days rather than one weigh-in.
Protein remains useful for fullness and maintaining muscle. You do not necessarily need to hit every gram precisely, but keeping a general target can help.
No. Tracking can be continuous, occasional or used only when your habits change. Ember is a reference tool; the goal is to find a level of tracking that helps without becoming a burden.
Yes. Ember is free to start and includes up to two AI analyses per day. Premium unlocks unlimited analyses and other features.
Yes. A more active week may increase expenditure, while a more sedentary period can reduce it. Your needs are not completely fixed.
Speak to a professional if your weight changes without explanation, you feel persistently tired, your relationship with food becomes difficult or you live with a medical condition.
A reference, not medical advice. This page and Ember’s tools provide general information and estimates. They do not replace a diagnosis or personalised support from a qualified healthcare professional.
Explore the drivers of sustainable maintenance
View all guidesRated 4.9 ★ on the App Store
I use it to count my calories thanks to the built-in AI tool. Super convenient! 🔥
I’ve watched my water intake increase thanks to the tracker. It’s motivating and provides just the right support for effective fasting 🤌🏽
I use the app to track my calories, it works really well. It helps me with each of my meals.
Start tracking your balance
Download Ember, set your maintenance calories and keep a clear view of meals, habits and trends.
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