[{"data":1,"prerenderedAt":651},["ShallowReactive",2],{"lexique-en-maintenance":3,"lexique-all-en":293,"lexique-trans-en-maintenance":645},{"id":4,"title":5,"body":6,"description":283,"extension":284,"lang":285,"letter":286,"meta":287,"navigation":288,"path":289,"ref":12,"seo":290,"stem":291,"__hash__":292},"lexique/lexique/en/maintenance.md","Maintenance",{"type":7,"value":8,"toc":272},"minimark",[9,13,18,29,32,35,38,43,47,50,66,70,87,89,92,94,98,158,160,164,167,199,201,205,208,235,237,241,255,257,261],[10,11,5],"h1",{"id":12},"maintenance",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," is the ",[22,26,27],{},"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.",[30,31],"blockquote",{},[19,33,34],{},"💡 Maintenance is the cornerstone of every nutritional strategy. Unknown maintenance = blind navigation.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"how-to-find-your-maintenance","How to find your maintenance",[14,44,46],{"id":45},"method-1-theoretical-calculation","Method 1: theoretical calculation",[19,48,49],{},"Maintenance = BMR × activity coefficient",[51,52,53,57,60,63],"ul",{},[54,55,56],"li",{},"Sedentary: BMR × 1.2",[54,58,59],{},"Lightly active: BMR × 1.375",[54,61,62],{},"Moderately active: BMR × 1.55",[54,64,65],{},"Very active: BMR × 1.725",[14,67,69],{"id":68},"method-2-empirical-more-accurate","Method 2: empirical (more accurate)",[51,71,72,75,78,81,84],{},[54,73,74],{},"Eat ~2500 kcal/day for 2 weeks (estimated maintenance)",[54,76,77],{},"Track weight every morning",[54,79,80],{},"If weight stable: that's your real maintenance",[54,82,83],{},"If gaining: reduce by 100-200 kcal",[54,85,86],{},"If losing: add 100-200 kcal",[30,88],{},[19,90,91],{},"⚠️ Theoretical formulas have ±10-15% error. Real measurement remains the only true reference.",[36,93],{},[39,95,97],{"id":96},"reference-values","Reference values",[99,100,101,114],"table",{},[102,103,104],"thead",{},[105,106,107,111],"tr",{},[108,109,110],"th",{},"Profile",[108,112,113],{},"Approximate maintenance (kcal/day)",[115,116,117,126,134,142,150],"tbody",{},[105,118,119,123],{},[120,121,122],"td",{},"Sedentary woman 60 kg",[120,124,125],{},"1800-2000",[105,127,128,131],{},[120,129,130],{},"Active woman 60 kg",[120,132,133],{},"2100-2400",[105,135,136,139],{},[120,137,138],{},"Sedentary man 80 kg",[120,140,141],{},"2400-2700",[105,143,144,147],{},[120,145,146],{},"Active man 80 kg",[120,148,149],{},"2800-3200",[105,151,152,155],{},[120,153,154],{},"Heavily training athlete 90 kg",[120,156,157],{},"3500-4500",[36,159],{},[39,161,163],{"id":162},"why-is-maintenance-changing","Why is maintenance changing?",[19,165,166],{},"Maintenance isn't a fixed value — it changes based on:",[51,168,169,175,181,187,193],{},[54,170,171,174],{},[22,172,173],{},"Body weight",": lighter = lower maintenance",[54,176,177,180],{},[22,178,179],{},"Muscle mass",": more muscle = higher maintenance",[54,182,183,186],{},[22,184,185],{},"Activity level",": more workouts = higher maintenance",[54,188,189,192],{},[22,190,191],{},"Age",": drops 1-2% per decade",[54,194,195,198],{},[22,196,197],{},"Diet history",": long deficit = metabolic adaptation",[36,200],{},[39,202,204],{"id":203},"maintenance-phases","Maintenance phases",[19,206,207],{},"Strategically used after a cut or bulk:",[51,209,210,217,223,229],{},[54,211,212,213,216],{},"✅ ",[22,214,215],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[54,218,212,219,222],{},[22,220,221],{},"Reverse diet",": progressive return to maintenance",[54,224,212,225,228],{},[22,226,227],{},"Diet break",": 1-2 weeks at maintenance during a long cut",[54,230,212,231,234],{},[22,232,233],{},"Body recomposition",": maintenance + heavy training = simultaneous fat loss and muscle gain (slow but real)",[36,236],{},[39,238,240],{"id":239},"common-mistakes","Common mistakes",[51,242,243,246,249,252],{},[54,244,245],{},"❌ Trusting calculator results blindly",[54,247,248],{},"❌ Not adjusting after weight changes",[54,250,251],{},"❌ Thinking maintenance is fixed for life",[54,253,254],{},"❌ Skipping maintenance phases between cuts and bulks",[36,256],{},[39,258,260],{"id":259},"key-takeaways","Key takeaways",[19,262,263,264,267,268,271],{},"Maintenance is ",[22,265,266],{},"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. ",[22,269,270],{},"Knowing your maintenance is the first step to taking control of your body composition",".",{"title":273,"searchDepth":274,"depth":274,"links":275},"",2,[276,278,279,280,281,282],{"id":41,"depth":277,"text":42},3,{"id":96,"depth":277,"text":97},{"id":162,"depth":277,"text":163},{"id":203,"depth":277,"text":204},{"id":239,"depth":277,"text":240},{"id":259,"depth":277,"text":260},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","md","en","M",{},true,"/lexique/en/maintenance",{"title":5,"description":283},"lexique/en/maintenance","jr_lCeogfw3voowUQ7hoR6Vxk7P00qNTZplv_QYpNeE",[294,298,302,306,310,314,318,322,326,330,334,338,342,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,466,470,474,478,482,486,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641],{"title":295,"description":296,"slug":297},"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":299,"description":300,"slug":301},"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":303,"description":304,"slug":305},"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":307,"description":308,"slug":309},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":311,"description":312,"slug":313},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":315,"description":316,"slug":317},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":319,"description":320,"slug":321},"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":323,"description":324,"slug":325},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":327,"description":328,"slug":329},"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":331,"description":332,"slug":333},"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":335,"description":336,"slug":337},"BMR","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":339,"description":340,"slug":341},"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":233,"description":343,"slug":344},"Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":346,"description":347,"slug":348},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":350,"description":351,"slug":352},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":354,"description":355,"slug":356},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":358,"description":359,"slug":360},"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":362,"description":363,"slug":364},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":366,"description":367,"slug":368},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":370,"description":371,"slug":372},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":374,"description":375,"slug":376},"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":378,"description":379,"slug":380},"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":382,"description":383,"slug":384},"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":386,"description":387,"slug":388},"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":390,"description":391,"slug":392},"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":394,"description":395,"slug":396},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":398,"description":399,"slug":400},"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":402,"description":403,"slug":404},"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":406,"description":407,"slug":408},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":410,"description":411,"slug":412},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":414,"description":415,"slug":416},"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":418,"description":419,"slug":420},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":422,"description":423,"slug":424},"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":426,"description":427,"slug":428},"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":430,"description":431,"slug":432},"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":434,"description":435,"slug":436},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":438,"description":439,"slug":440},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":442,"description":443,"slug":444},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":446,"description":447,"slug":448},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":450,"description":451,"slug":452},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":454,"description":455,"slug":456},"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":458,"description":459,"slug":460},"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":462,"description":463,"slug":464},"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":5,"description":283,"slug":12},{"title":467,"description":468,"slug":469},"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":471,"description":472,"slug":473},"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":475,"description":476,"slug":477},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":479,"description":480,"slug":481},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":483,"description":484,"slug":485},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":179,"description":487,"slug":488},"Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":490,"description":491,"slug":492},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":494,"description":495,"slug":496},"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":498,"description":499,"slug":500},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":502,"description":503,"slug":504},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":506,"description":507,"slug":508},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":510,"description":511,"slug":512},"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":514,"description":515,"slug":516},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":518,"description":519,"slug":520},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":522,"description":523,"slug":524},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":526,"description":527,"slug":528},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":530,"description":531,"slug":532},"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":534,"description":535,"slug":536},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":538,"description":539,"slug":540},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":542,"description":543,"slug":544},"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":546,"description":547,"slug":548},"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":550,"description":551,"slug":552},"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":554,"description":555,"slug":556},"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":558,"description":559,"slug":560},"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":562,"description":563,"slug":564},"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":566,"description":567,"slug":568},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":570,"description":571,"slug":572},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":574,"description":575,"slug":576},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":578,"description":579,"slug":580},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":582,"description":583,"slug":584},"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":586,"description":587,"slug":588},"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":590,"description":591,"slug":592},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":594,"description":595,"slug":596},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":598,"description":599,"slug":600},"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":602,"description":603,"slug":604},"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":606,"description":607,"slug":608},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":610,"description":611,"slug":612},"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":614,"description":615,"slug":616},"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":618,"description":619,"slug":620},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":622,"description":623,"slug":624},"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":626,"description":627,"slug":628},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":630,"description":631,"slug":632},"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":634,"description":635,"slug":636},"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":638,"description":639,"slug":640},"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":642,"description":643,"slug":644},"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":646,"en":12,"es":647,"fr":648,"it":649,"pt":650},"erhaltungsbedarf","mantenimiento","maintien","mantenimento","manutencao",1784214982522]