Maintenance

Maintenance - The neutral calorie zone

Definition

Maintenance is the number of calories you need each day to keep your weight stable. It corresponds to your TDEE (Total Daily Energy Expenditure). Above maintenance: surplus = mass gain. Below: deficit = fat loss.

💡 Maintenance is the cornerstone of every nutritional strategy. Unknown maintenance = blind navigation.

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How to find your maintenance

Method 1: theoretical calculation

Maintenance = BMR × activity coefficient

• Sedentary: BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active: BMR × 1.55
• Very active: BMR × 1.725

Method 2: empirical (more accurate)

• Eat ~2500 kcal/day for 2 weeks (estimated maintenance)
• Track weight every morning
• If weight stable: that's your real maintenance
• If gaining: reduce by 100-200 kcal
• If losing: add 100-200 kcal

⚠️ Theoretical formulas have ±10-15% error. Real measurement remains the only true reference.

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Reference values

Profile	Approximate maintenance (kcal/day)
Sedentary woman 60 kg	1800-2000
Active woman 60 kg	2100-2400
Sedentary man 80 kg	2400-2700
Active man 80 kg	2800-3200
Heavily training athlete 90 kg	3500-4500

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Why is maintenance changing?

Maintenance isn't a fixed value — it changes based on:

• Body weight: lighter = lower maintenance
• Muscle mass: more muscle = higher maintenance
• Activity level: more workouts = higher maintenance
• Age: drops 1-2% per decade
• Diet history: long deficit = metabolic adaptation

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Maintenance phases

Strategically used after a cut or bulk:

• ✅ End of cut: 4-8 weeks at maintenance to stabilize
• ✅ Reverse diet: progressive return to maintenance
• ✅ Diet break: 1-2 weeks at maintenance during a long cut
• ✅ Body recomposition: maintenance + heavy training = simultaneous fat loss and muscle gain (slow but real)

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Common mistakes

• ❌ Trusting calculator results blindly
• ❌ Not adjusting after weight changes
• ❌ Thinking maintenance is fixed for life
• ❌ Skipping maintenance phases between cuts and bulks

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Key takeaways

Maintenance is your nutritional zero point. Calculate it, validate it empirically over 2-3 weeks, then use it as a base to plan deficit (cut) or surplus (bulk). Reassess regularly. Knowing your maintenance is the first step to taking control of your body composition.