How to estimate maintenance calories 

Maintenance calories are the calories you need to maintain your current body weight without gains or losses

 

You can use the online Precision Nutrition Calculator – be sure to select improve Health as your goal to get the best idea of where things should be.  

You can also use any online TDEE Calculator to estimate where your calories should be also.

 

Remember this is just an estimate.  Only once you starting tracking your food and really see where you’re coming in and if you’re maintaining, loosing or gaining will you know where your “true maintenance” is.

 

Things to Keep in Mind:

For most people, maintenance calories is 1800+ calories each day.  1200-1500 calories is that necessary for a 4th grader.

 

If we want to have a healthy cycle and happy hormones constantly under eating is not in support of those things.

 

If our body does not have the building blocks it needs in the form of proper macronutrients we see Thyroid issues,  hormone levels out of balance, sex drive and menstruation will be negatively impacted also.

 

How many calories do I need to eat to gain muscle?

 

To make gainz you need to be in a calorie surplus of at least 5-20% 

 

If gainz are your goal, moderate cardio and focus on lifting heavy and following a progressive overload strength training program.

 

Gainz Example: If your maintenance calories are 2200 then consume anywhere from 2310 calories/day (5% surplus) to 2640 calories/day which is a 20% surplus.  

 

Do this for 3-4 weeks.  Then take a diet break(return to maintenance) for 7 days and then go back into your surplus and follow this protocol until you reach your gainz goal.

 

How many Calories do I need to eat for weight loss?

In order to lose body fat we need to be in a calorie deficit of at least 10-35% below your maintenance calorie needs

 

In order for your body to want to shed the weight, it needs to be ready and prepared to do so.  We often recommend starting with finding your maintenance calories for 2-3 weeks and then proceeding to your deficit calories after that.  We can see faster and more sustainable results using this method at times.  That being said, if someone has been a “chronic dieter” or someone who has consistently been under eating for years this “maintenance phase” can and should last much longer. Possibly 3-4 months.

 

Fat Loss Example:

If your maintenance calories are 2200 then consume anywhere from 1980 calories/day (10% deficit) to 1430 calories/day. (35% deficit).  That being said, unless someone is clinically obese I never put someone in that large of a calorie deficit.  A 500 calorie deficit is sufficient to see sustainable consistent weight loss and give that client the flexibility to eat the foods they love and enjoy!