Articles

Like everything else in the health and fitness industry, there's no one set way to identify your maintenance calories - which makes it confusing for someone who doesn't know where or how to start. 

Below, I'll go through the options we can draw on when trying to set ourselves up for a maintenance, deficit or surplus phase. 

The first thing we want to do is, identify the amount of energy we need to maintain our current body weight. There are a few ways we can do this which I’ll discuss below

1. Tracking intake for 7 days to figure out your average daily energy intake:
   If you are familiar with tracking and have a general understanding of how to use applications and databases, you could track your natural intake for a week. The key thing to stress here is that you’re accurate and being honest with yourself when it comes to your regular eating patterns. At the end of the week, add up your calories for the entire seven day and divide by 7 to calculate your average daily...