By figuring out your maintenance calories, you can make precise adjustments to either create a caloric deficit (for fat loss) or a surplus (for muscle gain).
What Are Maintenance Calories?
Maintenance calories refer to the number of calories you need to consume daily to maintain your current weight.
This is the point where the energy you take in through food equals the energy your body burns through metabolic functions and physical activity.
Understanding your maintenance calories is crucial whether your goal is weight loss, muscle gain, or simply maintaining your current body composition.
The Components of Maintenance Calories
Your maintenance calories are determined by three key factors:
1. Basal Metabolic Rate (BMR)
BMR represents the calories your body needs to perform basic functions like breathing, circulating blood, and maintaining organ function while at rest.
It typically accounts for about 60-70% of your total daily energy expenditure (TDEE).
Your BMR is influenced by factors such as age, gender, muscle mass, and genetics.
2. Thermic Effect of Food (TEF)
TEF is the energy your body uses to digest, absorb, and process the food you eat.
It generally contributes around 10% of your daily calorie expenditure.
Protein-rich foods have a higher TEF than carbohydrates and fats, meaning that a diet high in protein may slightly increase your daily calorie expenditure.
3. Thermic Effect of Physical Activity (TEPA)
TEPA includes both exercise and non-exercise activity thermogenesis (NEAT).
NEAT covers movements like fidgeting, walking, and doing household chores.
Together, TEPA can range from 15-30% of your daily energy expenditure, depending on your activity level.
Those with more active lifestyles will require a higher caloric intake to maintain their weight compared to those with sedentary jobs.
How to Figure out Your Maintenance Calories
You can estimate your maintenance calories using the following steps:
Step 1: Calculate Your BMR
One of the most accurate formulas to determine BMR is the Mifflin-St Jeor Equation:
- For men:
- For women:
For example, a 30-year-old man who weighs 80 kg and is 175 cm tall would have a BMR of approximately 1,776 calories per day.
Step 2: Multiply by an Activity Factor
Once you have your BMR, multiply it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE):
| Activity Level | Activity Factor | Description |
|---|---|---|
| Sedentary | BMR × 1.2 | Little to no exercise, mostly desk work |
| Lightly active | BMR × 1.375 | Light exercise 1-3 days per week |
| Moderately active | BMR × 1.55 | Moderate exercise 3-5 days per week |
| Very active | BMR × 1.725 | Hard exercise 6-7 days per week |
| Super active | BMR × 1.9 | Very intense exercise or physical job daily |
Step 3: Adjust Based on Your Goal
- To lose weight, create a caloric deficit of 250-500 calories per day.
- To gain muscle, create a caloric surplus of 250-500 calories per day.
- To maintain your weight, stick to your TDEE value.
The Importance of Figure out and Tracking Your Calories
Many people rely on estimates when determining maintenance calories, but tracking your food intake and weight over time is the best way to fine-tune your numbers.
Here’s how:
- Eat at your calculated TDEE for 2 weeks while tracking your weight.
- If your weight remains stable, you have found your maintenance calories.
- If you lose weight, increase your calories slightly.
- If you gain weight, decrease your calories slightly.
Common Mistakes When Trying to Figure out Your Maintenance Calories
- Overestimating Activity Levels: Many people assume they burn more calories than they actually do. If you are unsure, choose a lower activity factor and adjust as needed.
- Not Tracking Food Accurately: Even small discrepancies in food tracking can lead to errors in estimating maintenance calories.
- Ignoring Body Composition Changes: If you are gaining muscle and losing fat at the same time, your weight might stay the same, but your body composition will improve.
Tools to Help You Figure Out Your Maintenance Calories
- Online TDEE Calculators: Use the TDEE Calculator on the Build Muscle Get Lean website.
- Food Tracking Apps: Track your daily intake and compare it to your estimated maintenance calories. I recommend the food tracking app, Cronometer.
- Smart Scales: Monitor trends in weight, body fat percentage, and muscle mass over time. Some scales automatically log your weigh-ins and send them to a wi-fi connected app. I recommend the Withings+ body scale to do this.
- Wearable Fitness Trackers: Devices like Fitbit or Apple Watch estimate calorie burn based on heart rate and movement.
Adjusting Maintenance Calories Over Time
Your maintenance calorie needs may change over time due to factors such as:
- Changes in muscle mass: More muscle requires more calories.
- Aging: Metabolism naturally slows with age.
- Lifestyle changes: Increased physical activity or a sedentary lifestyle will impact calorie needs.
To stay on track, regularly reassess your calorie intake and adjust as needed.
Conclusion
Figuring out your maintenance calories is essential for achieving any fitness goal. By calculating your BMR, applying an activity multiplier, and adjusting based on real-world data, you can precisely manage your weight, whether you aim to lose fat, gain muscle, or stay the same.
Start tracking today, experiment with your intake, and make data-driven decisions to optimize your fitness journey! With the right approach, you’ll have full control over your progress and long-term health.
