[{"data":1,"prerenderedAt":619},["ShallowReactive",2],{"lexique-en-calorie-maintenance":3,"lexique-all-en":261,"lexique-trans-en-calorie-maintenance":613},{"id":4,"title":5,"body":6,"description":251,"extension":252,"lang":253,"letter":254,"meta":255,"navigation":256,"path":257,"ref":12,"seo":258,"stem":259,"__hash__":260},"lexique/lexique/en/calorie-maintenance.md","Calorie Maintenance",{"type":7,"value":8,"toc":240},"minimark",[9,13,18,30,33,36,39,44,47,75,77,81,125,127,130,132,136,168,170,174,177,203,205,209,223,225,229],[10,11,5],"h1",{"id":12},"calorie-maintenance",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Caloric maintenance"," (or maintenance calories) is the ",[22,27,28],{},"calorie intake at which your body weight stays stable over time",". It equals your TDEE — Total Daily Energy Expenditure.",[31,32],"blockquote",{},[19,34,35],{},"💡 Without knowing your maintenance, you can't plan a cut, a bulk, or a recomp. It's the foundation of any nutritional strategy.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"whats-inside-maintenance","What's inside maintenance?",[19,45,46],{},"Maintenance covers 4 components:",[48,49,50,57,63,69],"ul",{},[51,52,53,56],"li",{},[22,54,55],{},"BMR"," (60-70%): basal metabolic rate at complete rest",[51,58,59,62],{},[22,60,61],{},"TEF"," (10%): thermic effect of food (digestion)",[51,64,65,68],{},[22,66,67],{},"EAT"," (5-15%): exercise activity thermogenesis",[51,70,71,74],{},[22,72,73],{},"NEAT"," (15-30%): non-exercise activity thermogenesis (daily movement)",[37,76],{},[40,78,80],{"id":79},"how-to-calculate-your-maintenance","How to calculate your maintenance",[82,83,84,97],"table",{},[85,86,87],"thead",{},[88,89,90,94],"tr",{},[91,92,93],"th",{},"Method",[91,95,96],{},"Accuracy",[98,99,100,109,117],"tbody",{},[88,101,102,106],{},[103,104,105],"td",{},"Mifflin-St Jeor formula × activity factor",[103,107,108],{},"±10-15%",[88,110,111,114],{},[103,112,113],{},"Empirical (track 2-3 weeks at constant intake)",[103,115,116],{},"±2-5%",[88,118,119,122],{},[103,120,121],{},"DEXA + indirect calorimetry",[103,123,124],{},"±1-2%",[31,126],{},[19,128,129],{},"⚠️ Online calculators give an estimate, not your real number. Validate empirically.",[37,131],{},[40,133,135],{"id":134},"maintenance-shifts-over-time","Maintenance shifts over time",[48,137,138,145,151,156,162],{},[51,139,140,141,144],{},"✅ ",[22,142,143],{},"Lose weight"," → maintenance drops (less mass to fuel)",[51,146,140,147,150],{},[22,148,149],{},"Gain muscle"," → maintenance rises",[51,152,140,153,150],{},[22,154,155],{},"Increase activity",[51,157,140,158,161],{},[22,159,160],{},"Long deficit"," → metabolic adaptation, maintenance can drop 5-10%",[51,163,140,164,167],{},[22,165,166],{},"Aging"," → 1-2% drop per decade",[37,169],{},[40,171,173],{"id":172},"strategic-uses-of-maintenance","Strategic uses of maintenance",[19,175,176],{},"Maintenance phases are powerful tools:",[48,178,179,185,191,197],{},[51,180,181,184],{},[22,182,183],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[51,186,187,190],{},[22,188,189],{},"Diet break",": 1-2 weeks during a long cut to restore hormones",[51,192,193,196],{},[22,194,195],{},"Reverse diet",": progressive return to maintenance after a cut",[51,198,199,202],{},[22,200,201],{},"Recomposition",": maintenance + heavy training = muscle up + fat down",[37,204],{},[40,206,208],{"id":207},"common-mistakes","Common mistakes",[48,210,211,214,217,220],{},[51,212,213],{},"❌ Trusting calculators 100%",[51,215,216],{},"❌ Not adjusting after weight changes",[51,218,219],{},"❌ Believing maintenance is fixed for life",[51,221,222],{},"❌ Skipping maintenance phases between cut/bulk cycles",[37,224],{},[40,226,228],{"id":227},"key-takeaways","Key takeaways",[19,230,231,232,235,236,239],{},"Caloric maintenance is ",[22,233,234],{},"your nutritional zero point",". Validate it empirically over 2-3 weeks, recalibrate every 2-3 months. ",[22,237,238],{},"Master it, and you control your body composition",".",{"title":241,"searchDepth":242,"depth":242,"links":243},"",2,[244,246,247,248,249,250],{"id":42,"depth":245,"text":43},3,{"id":79,"depth":245,"text":80},{"id":134,"depth":245,"text":135},{"id":172,"depth":245,"text":173},{"id":207,"depth":245,"text":208},{"id":227,"depth":245,"text":228},"Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","md","en","C",{},true,"/lexique/en/calorie-maintenance",{"title":5,"description":251},"lexique/en/calorie-maintenance","Z74k0bPOL-B0IEjgDWWvXlmiGeaZ8y3gYVELulxyKxo",[262,266,270,274,278,282,286,290,294,298,302,305,309,313,317,318,322,326,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609],{"title":263,"description":264,"slug":265},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":267,"description":268,"slug":269},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":271,"description":272,"slug":273},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":275,"description":276,"slug":277},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":279,"description":280,"slug":281},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":283,"description":284,"slug":285},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":287,"description":288,"slug":289},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":291,"description":292,"slug":293},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":295,"description":296,"slug":297},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":299,"description":300,"slug":301},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":55,"description":303,"slug":304},"BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":306,"description":307,"slug":308},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":310,"description":311,"slug":312},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":314,"description":315,"slug":316},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":5,"description":251,"slug":12},{"title":319,"description":320,"slug":321},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":323,"description":324,"slug":325},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":327,"description":328,"slug":329},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":331,"description":332,"slug":333},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":335,"description":336,"slug":337},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":339,"description":340,"slug":341},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":343,"description":344,"slug":345},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":347,"description":348,"slug":349},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":351,"description":352,"slug":353},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":355,"description":356,"slug":357},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":359,"description":360,"slug":361},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":363,"description":364,"slug":365},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":367,"description":368,"slug":369},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":371,"description":372,"slug":373},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":375,"description":376,"slug":377},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":379,"description":380,"slug":381},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":383,"description":384,"slug":385},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":387,"description":388,"slug":389},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":391,"description":392,"slug":393},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":395,"description":396,"slug":397},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":399,"description":400,"slug":401},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":403,"description":404,"slug":405},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":407,"description":408,"slug":409},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":411,"description":412,"slug":413},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":415,"description":416,"slug":417},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":419,"description":420,"slug":421},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":423,"description":424,"slug":425},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":427,"description":428,"slug":429},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":431,"description":432,"slug":433},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":435,"description":436,"slug":437},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":439,"description":440,"slug":441},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":443,"description":444,"slug":445},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":447,"description":448,"slug":449},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":451,"description":452,"slug":453},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":455,"description":456,"slug":457},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":459,"description":460,"slug":461},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":463,"description":464,"slug":465},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":467,"description":468,"slug":469},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":73,"description":471,"slug":472},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":474,"description":475,"slug":476},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":478,"description":479,"slug":480},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":482,"description":483,"slug":484},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":486,"description":487,"slug":488},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":490,"description":491,"slug":492},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":494,"description":495,"slug":496},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":498,"description":499,"slug":500},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":502,"description":503,"slug":504},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":506,"description":507,"slug":508},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":510,"description":511,"slug":512},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":514,"description":515,"slug":516},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":518,"description":519,"slug":520},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":522,"description":523,"slug":524},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":526,"description":527,"slug":528},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":530,"description":531,"slug":532},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":534,"description":535,"slug":536},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":538,"description":539,"slug":540},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":542,"description":543,"slug":544},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":546,"description":547,"slug":548},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":550,"description":551,"slug":552},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":554,"description":555,"slug":556},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":558,"description":559,"slug":560},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":562,"description":563,"slug":564},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":566,"description":567,"slug":568},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":570,"description":571,"slug":572},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":574,"description":575,"slug":576},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":578,"description":579,"slug":580},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":582,"description":583,"slug":584},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":586,"description":587,"slug":588},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":590,"description":591,"slug":592},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":594,"description":595,"slug":596},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":598,"description":599,"slug":600},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":602,"description":603,"slug":604},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":606,"description":607,"slug":608},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":610,"description":611,"slug":612},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":614,"en":12,"es":615,"fr":616,"it":617,"pt":618},"erhaltungskalorien","mantenimiento-calorico","maintenance-calorique","mantenimento-calorico","manutencao-calorica",1784214981470]