Understanding maintenance calories and how to calculate them is an essential tool when beginning a diet and before transitioning into a muscle gain phase or fat loss phase.
WHAT ARE MAINTENANCE CALORIES?
The daily caloric intake that keeps your bodyweight more or less stable, accounting for minor daily fluctuations.
Maintenance calories are determined by your TDEE (Total Daily Energy Expenditure) which is comprised of four factors:
BMR (Basal Metabolic Rate – “surviving”)
NEAT (Non-Exercise Activity Thermogenesis – walking, moving around, daily activities)
SAF (Specific Activity Factor – structured exercise / training)
TEF (Thermic Effect of Food – digesting food and calories eaten)
ESTIMATING MAINTENANCE CALORIES
When estimating maintenance calories, the goal is to determine how many calories you need to eat per day to maintain your current bodyweight. Maintenance calories should not be thought of as a fixed number but rather as a moving target that will change based on your changing body composition. Multiple formulas and estimation equations can be used to estimate your approximate maintenance calories.
Method 1: Super Easy Beginning
One simple way to remember for a "first guess" is to multiply your bodyweight (lbs) by 15 for a moderately active individual. If using bodyweight in kilograms instead, multiply by 33. This method fits most who are resistance training 4 to 5 times per week and are at a moderately “healthy” body composition. This calculation will not be appropriate for considerable over or underweight individuals.
Method 2: Ballpark Estimate Formula (My Favorite)
Multiply body weight (lbs) by 10 = BMR (Basal Metabolic Rate)
BMR x Activity Factor = Estimated Maintenance Calories
Example: 175 (lbs) x 10 = 1,750 (BMR)
1,750 (BMR) x 1.5 (Activity Factor) = 2,625 = Estimated Maintenance Calories
Method 3: Guess And Check
Track your bodyweight and caloric intake every day for 2-3 weeks
Train normally and try to keep your bodyweight stable
If you gain weight on the scale for 3 days on average, reduce daily intake by 250-500 calories
If you lose weight on the scale for 3 days on average, increase daily intake by 250-500 calories
Repeat this process until bodyweight begins to stabilize (last week should be steady)
With this method, ensure you are tracking your food intake consistently and accurately. When bodyweight stabilizes, you have found your maintenance calories!
SUMMARY
The benefit of using the guess and check method is that you are basing your estimation on your body’s response to food intake. The downside of using the guess and check is that it takes at least two weeks to get a decent idea of what your maintenance calories are. Whatever method you choose, focus on getting a good idea of how many calories you need to maintain your bodyweight. This is a key part of setting up and beginning your dietary intake!
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