Maintenance Calories After Weight Loss: Find Your New Number
Lost weight? Your old maintenance number no longer fits. Find your new maintenance calories, adjusted for your lighter body and the metabolic slowdown that comes with dieting.
Why your maintenance calories drop after weight loss
A lighter body takes less energy to run and to move, so your maintenance calories fall as you lose weight. On top of that, months of dieting usually cause a modest extra slowdown: you move a little less without noticing and your body becomes more efficient.
That’s why eating your old maintenance number after a diet often leads to regain. This calculator estimates both effects. Learn more in our guide to metabolic adaptation.
How to find your real maintenance after a diet
Want a week-by-week schedule? Use our reverse diet calculator. If you just want your maintenance at today’s weight with no adjustments, the TDEE calculator gives the baseline.
Habits that help you keep the weight off
People who keep monitoring their weight are better at maintaining it. Act early on small gains.
High daily activity is one of the strongest predictors of long-term maintenance.
Keeps hunger down. See our protein calculator.
Muscle supports your metabolism and shape.
Pick a weight 3–5 lb above goal; if you cross it, return to a small deficit.
Plan for holidays and meals out; weekly averages matter more than single days.
Maintenance after weight loss FAQs
How do I calculate maintenance calories after losing weight?
Calculate your TDEE at your new weight, then reduce it slightly (about 3–10%) to allow for adaptation from dieting. Start there and adjust based on two to four weeks of weight data.
Why am I gaining weight at maintenance?
Usually it’s water and glycogen in the first couple of weeks. If gain continues beyond that, your true maintenance is lower than estimated; reduce by 100–150 calories.
Does metabolism recover after a diet?
Largely, yes. Most adaptation fades after a few months at maintenance, especially if you stay active and keep muscle.
How long should I stay at maintenance before dieting again?
At least a few weeks, and often a few months, especially after a long diet. It lets hunger, energy and training recover.