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Maintenance Calorie Calculator | TDEE & Macro Splits

Find Your Balance &
Stay Steady

Accurate TDEE calculation and macro splits for effortless weight maintenance.

01. Stats

02. Body

kg
cm

03. Lifestyle

Be honest! Overestimating is the #1 reason for unwanted weight gain.

Ready to Calculate

Enter your stats to see your maintenance numbers.

The Science

Metabolic Homeostasis

In a biological context, maintenance is known as homeostasis—the state of steady internal conditions. Your Total Daily Energy Expenditure (TDEE) is not a static number; it is a dynamic range.

Your body constantly adjusts its energy output based on intake. If you eat slightly more one day, you might fidget more (NEAT) or burn more heat (TEF). Development of a "fast metabolism" is often just a body that is highly adaptable at dissipating excess energy as heat.

Body Recomposition

Is it possible to build muscle and lose fat at the same time? Yes, and Maintenance Calories is the sweet spot for it.

How Recomp Works:

  • Energy Source: You eat enough to fuel workouts, but not enough to store fat.
  • The Swap: Your body uses the energy from stored adipose tissue (fat) to fuel the synthesis of new muscle tissue.
  • The Result: Your weight stays the same, but your body fat percentage drops and muscle mass increases.

The Art of Reverse Dieting

After a long weight loss phase, your metabolism is often downregulated. Jumping straight back to your old eating habits will cause rapid fat gain. This is where maintenance comes in.

Reverse Dieting involves slowly increasing calories (e.g., +50-100 kcal per week) toward your calculated maintenance level. This allows your metabolic rate to "catch up" without gaining fat.

Use this calculator to find your target maintenance, then slowly work your way up to it if you have been dieting for months.

Long-Term Weight Management

The 5lb Range

Don't aim for a static number. Aim for a 5lb weight range to account for water retention and digestion.

Track Steps

Activity often drops when we stop dieting. Keep a step goal (e.g. 8k/day) to keep your TDEE high.

Weekly Checks

Weigh yourself once a week. If the average trends up for 2 weeks, reduce calories slightly.

Why Macros Matter at Maintenance

When you aren't in a deficit or surplus, adequate macronutrient balance ensures optimal hormonal health:

  • Fats: Essential for testosterone and hormone regulation. Do not drop below 0.3g/lb.
  • Carbs: The primary fuel for high-intensity training and brain function.
  • Protein: Maintenance needs are lower than cutting, but high protein (1g/lb) helps satiety.

Frequently Asked Questions

My weight fluctuates daily, is that normal?
Absolutely. Your weight can swing by 3-5 lbs (1-2 kg) daily due to water retention, salt intake, glycogen levels, and digestion. Do not panic over daily spikes. Look at the weekly average. If the average stays within a 2-3 lb range over a month, you are successfully maintaining.
How do I handle holidays or social events?
One day of eating over maintenance will NOT make you fat. To gain 1 lb of fat, you'd need to eat 3,500 calories *above* your TDEE (roughly 5,500+ total calories). Enjoy the event, and simply return to your normal maintenance calories the next day. Do not starve yourself to "compensate."
What is Reverse Dieting?
Reverse dieting is the process of slowly increasing calorie intake after a long diet. Insted of jumping straight to maintenance, you add 50-100 calories per week. This allows your metabolic rate to adapt upward gradually, minimizing fat regain while restoring hormonal balance.

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