Weight Maintenance
Eat at maintenance calories to hold your weight steady while training.
Maintenance means eating about as many calories as you burn. It is the right phase after a long diet, during a busy period, or when you are simply happy with your current body.
Muscle can still be built slowly at maintenance, especially for beginners, as long as protein is adequate and training is progressive.
Calories and macros
| Calories | Maintenance calories. |
|---|---|
| Protein | 1.6 g per kg of bodyweight (0.73 g per lb) |
| Fat | 30% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- A balanced mix of protein, carbs and fats
- Plenty of fruit and vegetables
- Foods you enjoy, in sensible portions
What to limit
- Large swings between strict days and binge days
Sample day
| Breakfast | Greek yogurt, granola and fruit |
| Lunch | Chicken wrap with vegetables and hummus |
| Snack | Apple and a handful of almonds |
| Dinner | Lean beef stir-fry with rice |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.