Why Everyone Should Know Their Maintenance Calories — Not Just Athletes
Because fueling your body smartly isn’t just for bodybuilders or fitness buffs — it’s for real people living real lives.
Introduction
A few weeks ago, I was chatting with a client — a busy mom in her late 40s who had just gotten back into walking after years of desk work and family life. She leaned in and said, “I just want to lose a little belly fat. I’m eating less, skipping snacks — but I feel tired all the time. Should I be on maintenance calories or in a deficit?”
That question hit home because it's one I hear almost weekly. The truth is: maintenance calories aren’t just for athletes or those who’ve ‘earned a break.’ They’re for all of us — whether you're trying to lose weight, build muscle, balance hormones, or simply feel better in your day-to-day life.
Let’s unpack why.
What Are Maintenance Calories — and Why They Matter
Maintenance calories are the number of calories your body needs each day to stay at its current weight — not gaining, not losing. It’s your "cruise control."
Imagine it like this: If your body were a car, your maintenance calories are the fuel you need to keep it running smoothly without revving the engine too hard or stalling out.
What Usually Goes Wrong
Here’s the kicker — most people think eating at maintenance means they’ll stay stuck, or worse, gain weight. So they constantly undereat, yo-yo diet, or jump into a deficit without knowing their baseline needs. Some common pitfalls I see:
Skipping meals thinking it speeds up fat lossLiving in a constant calorie deficit and wondering why they feel sluggish, moody, or lose strength
Guessing their intake based on trends, not personal data
Fearing carbs or fats, which are essential at maintenance
The result? Burnout, poor recovery, and sometimes even weight gain from chronic stress and slowed metabolism.
Real-World Solutions That Work
You want to know more about and Use of the Maintenance Calories.
You don’t need a PhD or a spreadsheet the size of Texas to figure this out. Here’s a real-world way I walk clients through it:
Step 1: Estimate Your Total Daily Energy Expanses(Expenditure).
TDEE is a rough number of how many calories you burn in a day, including basic functions and activity. Either TDEE calculators which are available online — just fill in your age, weight, height and activity level, making you good to go.
Tip: Always choose the lower end of “moderately active” if you’re unsure.
Step 2: Test It for 1–2 Weeks
Eat at that calorie level using a simple tracker (like Thefittherapies.com)Focus on whole foods, balanced meals, and hydration
Track how you feel — energy, hunger, mood, and even sleep
Step 3: Adjust Based on Biofeedback
If you're holding weight steady, that’s your true maintenance. If you gain, dial it down by 100–150 calories. If you lose, you may have started in a small deficit and need to eat a bit more to reach maintenance.
🧠 Pro Tip: Maintenance Isn’t Stagnation — It’s Recovery
Think of it as a “reset phase.” Especially after a long cut (fat loss period), or during periods of high stress, illness, or hormonal imbalance — eating at maintenance can help:
Reboot metabolismRegulate hunger hormones (like leptin and ghrelin)
Improve mood, focus, and performance
Help you stick to healthy habits longer
Maintenance is like watering your garden. You can’t expect it to grow if you keep it thirsty.
Optional: Smart Nutrition Support
If you’re someone who needs a little structure, here are a few gentle guidelines I offer clients:
Macronutrient Split: Try to take 40% carbohydrates, 30% protein, and 30% fat in your daily food. You can adjust these numbers a little based on your body and goal.Supplements: A simple multivitamin, magnesium at night (for sleep/stress), or omega-3s (for joints and brain) are often safe for most adults — but always check with a doctor or dietitian if unsure.
No fat burners. No appetite suppressants. Just fuel.
Considerations for Special Populations
Kids & Teens: Growing bodies need more energy — not less. Maintenance helps fuel school, sports, and growth spurts.Seniors: Maintenance helps prevent muscle loss (sarcopenia) and keeps bones strong. Pair it with light resistance training and protein-rich meals.
Post-Dieters: After weight loss, maintenance helps your metabolism readjust — so you can keep the weight off sustainably.
Final Thoughts
Knowing your maintenance calories isn’t about obsessing over numbers — it’s about understanding your body and treating it with care.
I’ve seen people transform not just their weight, but their relationship with food, energy, and self-worth just by giving themselves permission to fuel properly.
You don’t need to be a bodybuilder to eat like your body matters. You just need to be human.
