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Calculate Maintenance CaloriesPosted by Coach Todd on May 16, 2013 in Nutrition | 5 comments
Hey thanks for visting! I gave P90X a shot more than onceand failed every single time. 7 times in fact...But then itclicked and I found the tools to get ripped! I want to share
that with YOU - consider joining my team! Joining RIPPEDCLUB hasbeen a game changer for hundreds of people. Lets get you startedtoday!
We can get into how to calculate maintenance calories in a moment, but I want to be sure that youfirst understand when the right time to switch into a maintenance calorie plan would be.
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Calculate Maintenance Calories (Fuel)
See because when you first start out your fitness journey, more often than not your goal is fat loss. Onthe other hand, you might begin yourjourney with the goal of gaining mass. If youare trying to lose weight then you have mostlikely calculated your calorie deficit to loseweight. If you are trying to gain mass, thenyou have done the same thing only you havecalculated your calorie surplus.
When you reach your goal weight though,then your approach actually shifts. If youhave reached your goal weight through fatloss or gaining mass…Congrats! You put inthe effort and you are now able to enjoyeating to maintain your weight! You dont
want to be on fat shredder for the rest of your life…Your kidneys wouldn’t like that too much…But thereis hope if you feel like you just cant burn off that last bit of fat.
…You need to get PRECISE with your nutrition, which you can learn how to do > RIGHT HERE.
How To Calculate Maintenance Calories – Intake BalanceWhen you understand calorie intake in general terms and how it can effect your results, then you aregoing to have a better understanding of what your body needs when we go into how to calculatemaintenance calories.
So in general terms, calories are just a measure of energy. Think of it as fuel…Your body requires acertain amount of fuel each day (which is different for everyone based on age, gender, activity level, etc)
Your body actually stores that energy as fat when you add more fuel(calories) than your body needs to operate. In contrast, it will actuallyburn up those energy stores (fat) when you dont give your body enoughfuel to maintain your body’s fuel needs. This is known as a “caloriedeficit” to lose weight, and a “calorie surplus” if you are trying to gainmass. The middle ground is called a “maintenance intake” which iswhere you are eating just as much fuel (calories) as you burn each day.
Here is a great quote from my coach about how this “balance” plays out during the week:
All of these scenarios rely heavily on a running average. Just as one day of of good eatingwon’t cause you to be ripped, one day of bad eating won’t cause you to gain back all theway you’ve lost. That being said, one day of really bad eating (example: eating way toomuch when you’re trying to maintain a deficit) can weigh heavily on your average. Ifyou’ve been averaging a deficit of -500 calories, the day of pigging out and eating an extra
1500 calories can effectively undo three days of your deficit. That’s why you’ve heard mesay that one cheat day can set your progress back a few days. ~ Wayne Wyatt
How To Calculate Maintenance CaloriesIts my recommendation to just stick with the the specified calorie intake formulas with whatever workoutprogram you are doing.
Click Here to calculate P90X/P90x2 calorie intakeClick Here to calculate Insanity calorie intakeClick Here to calculate Body Beast calorie intake
But if you just want to get an quick (accurate) idea of where you will be at, below is a MaintenanceCalorie Calculator that is based on some additional factors that can effect your energy expenditure andwill calculate how many calories you need to maintain your current weight. Just enter your body weight(in imperial or metric units) and click the “Calculate” button.
NOTE: THIS WILL CALCULATE MAINTENANCE CALORIES
NEEDED TO MAINTAIN YOUR CURRENT WEIGHT!
DAILY CALORIE CALCULATOR
Weight (lbs or kgs):
Height (inches or cm):
Age:
Gender:
Male
Activity Level:
Sedentary
Use Metric?:
How To Calculate Maintenance Calories…In REAL LIFE!Here’s the deal…there are always going to be factors at play that are not apparent on the surface unlessyou pay close attention and track your progress carefully. Once you have gone through “how to calculatemaintenance calories”, then you are going to track your results to find out if that maintenance intake isyour TRUE maintenance intake. There are certain factors that might require you to add additionalcalories if you continue to lose weight, or there are certain factors that might cause you to have to bumpyour calories down to be at a true maintenance calorie intake.
Additional Fuel Needs:If you notice that after a few weeks of being on a “maintenance” intake, that you are still losing weight,then you might have been blessed with what I call, “crack head metabolism”…meaning that yougenetically burn fuel (calories) at a higher rate than most others. Or possibly you have a job that is veryphysical. I used to work in a plywood mill in college and during the summers working on the presseswhich operated at 330° and my work area was 130° all day long. THAT was a already a physicallychallenging job…then add intense heat…talk about some serious calorie burn! Maybe you work in thesimilar conditions. This might require you to bump up your calorie intake.
Less Fuel Required:On the other end of the spectrum you have folks who have been cursed with a genically slowermetabolism and have to pay very close attention to their intake because one single cheat can tip thescales in the wrong direction. Or maybe you have a sedentary job at a desk. After finishing college I got adesk job as an architectural drafter and I had quit working at the mill. I instantly gained 20lbs in about 90days…So activity level definitely plays a large role here!
Adjusting Your Calculated Maintenance CaloriesYou dont want to jump right up to your new calorie intake goal for maintenance. Add 200 or 300 caloriesevery 1-2 weeks until you get to your maintenance intake level. Once you reach your new goal I wouldrecommend that you track your progress for at least two weeks to see what effect it has on your overallbody weight. If you continue to lose weight, then add an extra 200 calories to your daily intake andcheck your weight again after 2 more weeks. If after those two weeks you gain weight, subtract 200calories and repeat the process.
Yes
Calculate
What should my macros look like?While the a fat shredder plan operates on a 50/30/20 (proteins/carbs/fats) macronutrient ratio, when youswitch to a maintenance intake, you will want to also switch to a 40/40/20 or 30/50/20 ratio. I know youmight be used to super high protein intakes with a fat shredder plan, but trust me…30-40% of yourintake coming from protein is plenty to support muscle mass maintenance and gain!
How To Calculate Maintenance Calories: Key PointsCalculate your maintenance calorie level with a formula.Slowly work up to that maintenance intake (add 200-300 per week for 2 weeks).Operate at your new calorie intake level for 2 weeks, then check your overall body weight.Adjust as needed to maintain your weight.
I hope this post on how to calculate maintenance calories has helped you out. Be sure to “LIKE & SHARE”this post as well if you got some value from it.
Also, be sure to post your questions below! I am available by email and social media, but its better to askyour questions here so that everyone can benefit from the knowledge and experience we all sharetogether! What have been your experiences on a maintenance plan?
DIG DEEPER!
Coach Todd
PS – If you want see EXACTLY what’s in my fridge and in my cupboards, along with the simplestep-by-step method I used to lose 60lbs and get the body I WANTED…CLICK HERE!
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Jul 26,2014
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Jack Daggett
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Thanks Todd! I've been trying to bulk slowly but just keep burning it off(weights, but also T25 and/or P90X3 twice daily and training for a halfmarathon, with a few Asylum bonus workouts thrown in). I've researched theheck out of it but your article explains it well and brings it together for me. As a
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Jul 25,2013
May 17,2013
ZeeshanParvez1
davidjs
pesce-vegetarian with a full schedule, I really have trouble packing down 3000*clean*calories every day. Keep this good content coming!
Like
I can't ear 50 protein Whenever I do I get dirrehea.
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Jul 26,2013
coachtodd@ZeeshanParvez1 I would consult a doctor about that onebud...that is outside my expertise.
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It will be a glorious day when I can start to transition from fat shredder tomaintenance!
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