How to Calculate Maintenance Calories for a Weight Loss Break

One of the most effective ways to sustain long-term weight loss is by taking periodic diet breaks. However, the key to maintaining progress during a weight loss break is knowing how to calculate maintenance calories correctly. Eating too much can cause unwanted fat gain, while eating too little defeats the purpose of the break. This guide walks you through the steps to determine your maintenance calories and use them effectively.

What Are Maintenance Calories?

Maintenance calories refer to the number of calories your body needs to maintain its current weight. This is the balance point where your calorie intake equals your calorie expenditure, meaning you’re neither gaining nor losing weight.

When taking a weight loss break, consuming the right amount of maintenance calories helps prevent metabolic slowdown, restore energy levels, and improve adherence to your diet in the long run.

How to Calculate Maintenance Calories

There are several methods to calculate maintenance calories, ranging from simple equations to advanced tracking techniques.

Use the Total Daily Energy Expenditure (TDEE) Formula

The most common way to estimate maintenance calories is by calculating your total daily energy expenditure (TDEE). This includes:

Basal metabolic rate (BMR), which is the number of calories your body burns at rest.
Activity level, which accounts for calories burned through daily activities and exercise.

Step 1: Calculate BMR

Use the Mifflin-St Jeor Equation, one of the most accurate BMR formulas:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2: Multiply by Activity Level

Once you have your BMR, multiply it by your activity factor:

Activity Level	Multiplier	Description
Sedentary	1.2	Little to no exercise
Lightly active	1.375	Light exercise 1–3 days/week
Moderately active	1.55	Moderate exercise 3–5 days/week
Very active	1.725	Intense exercise 6–7 days/week
Super active	1.9	Heavy exercise or a physically demanding job

Example calculation for a 35-year-old woman, 165 cm tall, weighing 70 kg, and moderately active:

BMR = (10 × 70) + (6.25 × 165) – (5 × 35) – 161
BMR = 700 + 1031.25 – 175 – 161 = 1395.25
TDEE = 1395.25 × 1.55 = 2,162 calories/day

Her estimated maintenance calories would be about 2,160 calories per day.

Use an Online TDEE Calculator

If you don’t want to do the math, use a TDEE calculator. Simply enter your weight, height, age, gender, and activity level to get an instant maintenance calorie estimate.

Track Your Calories and Weight for 1–2 Weeks

For the most accurate maintenance calorie calculation, track your actual food intake and body weight over one to two weeks.

How to do it:

Eat as you normally would and log all food intake using a calorie-tracking app like MyFitnessPal or Cronometer.
Weigh yourself at the same time each morning.
If your weight stays the same, your average daily calorie intake is your maintenance level.
If your weight fluctuates, adjust your intake up or down slightly to find your balance point.

This method is ideal if you prefer real-world data over estimated formulas.

How to Use Maintenance Calories for a Weight Loss Break

Once you determine your maintenance calories, follow these guidelines to ensure a successful weight loss break.

Eat at Maintenance Calories, Not in a Surplus

Stick as close as possible to your calculated maintenance calories. Avoid overeating, as this can quickly undo your weight loss progress.

Prioritize Protein Intake

Increase protein intake to 1.2–2.2 grams per kilogram of body weight to preserve muscle and keep you full. Focus on lean meats, fish, eggs, dairy, and plant-based protein sources.

Continue Strength Training

Lifting weights helps signal your body to retain muscle rather than store excess calories as fat. Stick to your usual training routine.

Monitor Your Weight and Adjust as Needed

If you gain weight quickly, you may be overshooting maintenance calories. If you continue losing weight, you might still be in a slight deficit. Adjust your intake by 100–200 calories as needed.

Maintain NEAT (Non-Exercise Activity Thermogenesis)

Stay active throughout the day by walking, standing, and avoiding prolonged sitting. Keeping your NEAT levels high helps maintain energy balance.

Common Mistakes When Calculating Maintenance Calories

Avoid these errors to ensure accurate maintenance calorie intake:

Overestimating activity level: Many people assume they are more active than they really are. When in doubt, choose a lower activity multiplier.
Not tracking portions accurately: Weigh food with a scale to avoid underestimating calorie intake.
Mistaking a diet break for a cheat period: Maintenance calories are not the same as indulging in unlimited high-calorie foods. Stick to whole, nutrient-dense meals.
Ignoring body feedback: If you feel sluggish or gain unwanted weight, adjust your intake accordingly.

Key Takeaways

Maintenance calories are the number of calories needed to maintain your current weight without gaining or losing fat.
The best way to calculate maintenance calories is by using the TDEE formula, an online calculator, or tracking intake over one to two weeks.
When taking a weight loss break, eat at maintenance to prevent metabolic slowdown, reduce hunger, and maintain muscle mass.
Keep protein intake high, continue strength training, and monitor weight to stay on track.
Adjust intake based on real-world results rather than relying solely on formulas.

Understanding how to calculate maintenance calories is essential for a successful weight loss break. By using these methods and strategies, you can maintain progress while giving your body the reset it needs.

How to Calculate Maintenance Calories for a Weight Loss Break

What Are Maintenance Calories?

How to Calculate Maintenance Calories