How to Calculate Your Maintenance Calories (The Right Way)

The foundation of any successful diet is knowing your maintenance calories — the exact number of calories your body requires daily to remain at its current weight.

Step 1: Get the Baseline Estimate

• Sedentary (desk job, little exercise): Bodyweight (lbs) × 14
• Moderately Active (train 3-4x a week): Bodyweight (lbs) × 15
• Highly Active (train 5-6x a week, active job): Bodyweight (lbs) × 16

Step 2: The Two-Week Tracking Protocol

1. Eat the Baseline: For 14 consecutive days, eat exactly your estimated baseline calories. Weigh and track everything.
2. Weigh Yourself Daily: Step on the scale every morning under the exact same conditions.
3. Ignore Daily Fluctuations: Your weight will bounce daily due to water retention and digestion.

Step 3: Calculate the Averages and Adjust

• If the average stayed the same: You have found your true maintenance calories.
• If the average went UP: Decrease your daily intake by 200 calories and repeat.
• If the average went DOWN: Increase your daily intake by 200 calories and repeat.

Once you know your true maintenance, you can manipulate your body composition with mathematical precision.