How many calories should I eat on a maingain?

According to a study published in Sports Medicine-Open, a small caloric surplus, around 5%, can be just as effective for muscle growth as a larger one, but with less fat gain. This scientific finding is central to a maingain strategy, where understanding precisely how many calories should I eat on a maingain is key to achieving lean muscle gains without unwanted fat accumulation.

Quick Summary

This guide explains how to calculate your maintenance calories to support maingaining, a body recomposition approach. It outlines the specific caloric needs and macronutrient distribution required to build muscle slowly while minimizing fat gain, detailing the differences from traditional bulking and cutting.

Key Points

• Calculate Your TDEE: Determine your Total Daily Energy Expenditure by finding your Basal Metabolic Rate (BMR) and multiplying it by your activity level.

• Aim for Near Maintenance Calories: Consume calories at or very slightly above your calculated TDEE (100-300 calories extra) to build muscle while minimizing fat gain.

• Prioritize High Protein Intake: Ensure a high protein diet, aiming for 1.6 to 2.2 grams per kilogram of body weight, to support muscle repair and synthesis.

• Focus on Consistency: Success in maingaining comes from long-term consistency with your diet and strength training, not extreme, short-term calorie fluctuations.

• Track with Measurements and Photos: Use tools like a tape measure and progress photos to track changes in your physique, as the scale may not show significant weight changes.

• Eat Nutrient-Dense Foods: Emphasize whole, unprocessed foods like lean proteins, whole grains, fruits, and vegetables to meet your nutritional needs.

• Time Your Carbs: Plan your carbohydrate intake around your workouts to provide energy and optimize recovery.

Maingaining, a term gaining popularity in the fitness community, refers to the practice of building muscle mass while minimizing or preventing fat gain. Unlike traditional bulking, which involves a significant calorie surplus and inevitably leads to some fat accumulation, maingaining relies on a much more precise and controlled approach to nutrition. The central question for anyone following this method is: how many calories should I eat on a maingain?

Understanding the Maingain Calorie Principle

The fundamental principle of maingaining is to consume a calorie intake that is very close to your total daily energy expenditure (TDEE). This delicate balance provides just enough fuel for intense weight training and muscle repair, without excess calories being stored as body fat. Achieving this sweet spot requires a more nuanced approach than simply following a standard bulk or cut. It demands meticulous tracking and an understanding of your body’s unique energy needs.

Step-by-Step Guide to Calculating Your Maingain Calories

To determine your target caloric intake for maingaining, you must first calculate your maintenance calories. This is the number of calories your body needs to maintain its current weight and composition. Here is a step-by-step process:

1. Calculate your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body burns at rest to perform basic functions. You can use a formula like the Mifflin-St Jeor Equation.

   • Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
   • Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

2. Determine your Total Daily Energy Expenditure (TDEE). This involves multiplying your BMR by an activity factor based on your exercise level.

   • Sedentary: BMR x 1.2
   • Lightly Active (1-3 days/week): BMR x 1.375
   • Moderately Active (3-5 days/week): BMR x 1.55
   • Very Active (6-7 days/week): BMR x 1.725
   • Extra Active (intense daily): BMR x 1.9

3. Adjust for Maingaining. Once you have your TDEE, you have two primary options for maingaining.

   • Option 1: True Maintenance. Consume calories at or very slightly below your TDEE. This is ideal for those who already have a low body fat percentage and want to slowly recompose.
   • Option 2: Slight Surplus. For a slightly faster rate of muscle gain, add a very small surplus of 100-300 calories to your TDEE. The key is to keep this surplus minimal to avoid excess fat gain.

The Role of Macronutrients in Maingaining

Simply counting calories is not enough; the source of those calories is equally important for a successful maingain. Protein is especially critical for muscle repair and growth, and should be prioritized.

• Protein: Aim for a high protein intake, often recommended at 1.6 to 2.2 grams per kilogram of body weight. This helps support muscle protein synthesis and promote satiety.
• Carbohydrates: These are your primary fuel source for intense workouts. Time your carbohydrate intake around your training sessions to maximize performance and recovery. Good sources include whole grains, fruits, and vegetables.
• Fats: Healthy fats are essential for hormonal function and overall health. They should make up the remainder of your calories after prioritizing protein and carbs.

Comparison: Maingaining vs. Traditional Bulking and Cutting

Feature	Maingaining	Traditional Bulking & Cutting
Calorie Intake	Near maintenance or very slight surplus (100-300 cal).	Large calorie surplus (500+ cal) followed by a deficit.
Pace of Progress	Slower, more controlled muscle gain.	Faster muscle gain, but with more fat accumulation.
Fat Gain	Minimal. The goal is to avoid it.	Inevitable. Followed by a period of intentional fat loss.
Sustainability	Highly sustainable and less stressful on the body.	Requires more extreme diet phases and can be mentally challenging.
Best For	Beginners, those with a low body fat percentage, and individuals prioritizing lean gains.	Experienced bodybuilders preparing for a show or maximizing muscle growth at all costs.

A Simple Maingain Meal Plan Structure

To put these concepts into practice, here is a simple structure you can follow. This example is based on a moderate activity level and can be adjusted according to your specific caloric needs.

• Breakfast: Protein source (e.g., scrambled eggs or a whey protein shake), a complex carb (e.g., oatmeal), and a healthy fat (e.g., avocado).
• Lunch: Lean protein (e.g., grilled chicken breast), a generous portion of vegetables (e.g., broccoli or mixed greens), and a carb source (e.g., baked sweet potato).
• Snack (pre-workout): A small mix of carbs and protein for energy (e.g., Greek yogurt with berries).
• Dinner: Lean protein (e.g., fish), a complex carb (e.g., brown rice or quinoa), and green beans.
• Post-Workout: A protein shake to aid muscle recovery.

Conclusion: The Sustainable Path to Growth

Maingaining is an excellent strategy for those seeking a more sustainable, long-term approach to building a lean physique. By carefully managing your caloric intake to be at or near maintenance, you can provide your body with the necessary fuel for muscle growth without the added fat gain of a traditional bulk. This method prioritizes consistency and quality nutrition, resulting in a gradual but steady transformation that is easier to maintain over time. While results may be slower, the process is far more manageable and aligns with prioritizing overall health and well-being.

Remember to consistently track your progress, including body measurements and photos, not just the scale, and make small adjustments to your calories as needed. Ultimately, the answer to how many calories should I eat on a maingain is a personal one, requiring some experimentation to find your perfect balance. For those new to lifting or with a higher body fat percentage, a slight deficit might even yield results.

Key Takeaways

• Maintenance or Slight Surplus: To maingain, eat at your total daily energy expenditure (TDEE) or add a small 100-300 calorie surplus.
• Calculate TDEE: Use a calculator or the Mifflin-St Jeor formula to determine your maintenance calorie needs based on age, sex, weight, height, and activity level.
• Prioritize Protein: A high protein intake (1.6-2.2g per kg) is essential for muscle repair and growth during maingaining.
• Time Your Carbs: Consume carbohydrates around your workout sessions to maximize energy and recovery.
• Monitor Progress: Track body measurements and take progress photos instead of relying solely on the scale, as weight may not fluctuate much.
• More Sustainable: Maingaining is a slower, more sustainable approach to building muscle compared to the bulk-and-cut cycle, with minimal fat gain.
• Ideal for Lean Individuals: This method works particularly well for those who are already relatively lean and want to build muscle without gaining extra fat.

FAQs

Question: How is maingaining different from body recomposition? Answer: Maingaining is a form of body recomposition. True body recomposition can occur in a slight deficit, while maingaining specifically refers to building muscle at or around maintenance calories.

Question: Will I gain fat while maingaining? Answer: If your calorie intake is carefully managed and close to your TDEE, fat gain should be minimal. A slight surplus may cause some minor fat gain, but far less than a traditional bulk.

Question: How long does it take to see results from maingaining? Answer: Maingaining is a slow and steady process. Visible results, such as increased muscle definition, may take several months to appear.

Question: Do I need to count calories forever on a maingain? Answer: No, it's recommended to track your intake for a few weeks to establish your baseline and learn about portion sizes. You can then transition to intuitive eating while staying mindful of your intake.

Question: Should a beginner start with maingaining or a different method? Answer: Beginners, especially those who are new to lifting and have some body fat to lose, are often prime candidates for successful body recomposition, or maingaining, even in a slight deficit.

Question: What should I do if my weight is not changing on a maingain? Answer: If your weight is stagnant, check for progress in other areas like strength gains and measurements. If there's no progress after 3-4 weeks, you may need to slightly increase your calorie intake or protein.

Question: Is it necessary to eat a higher calorie count on workout days during a maingain? Answer: While not strictly necessary, some people find success with carb or calorie cycling, where they eat slightly more on training days to fuel performance and recovery.

Question: How much protein is enough for a maingain? Answer: A standard recommendation for maingaining is to consume 1.6 to 2.2 grams of protein per kilogram of body weight to support muscle protein synthesis.

Question: Can I have cheat meals while maingaining? Answer: Yes, occasional cheat meals are generally fine as long as they don't significantly disrupt your overall weekly calorie goals. The key is moderation and consistency.

Question: What are the most important tools for tracking progress? Answer: Beyond the scale, consider using a tape measure to track circumference changes and taking regular progress photos. These methods often provide a more accurate picture of body recomposition.

Frequently Asked Questions

What is the primary goal of maingaining?

The primary goal of maingaining is to slowly and sustainably build muscle mass while minimizing or preventing the accumulation of body fat, a process often referred to as body recomposition.

How do I calculate my daily calorie needs for maingaining?

To calculate your daily maingain calorie needs, first find your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor. Then, multiply your BMR by your activity level to get your Total Daily Energy Expenditure (TDEE). For maingaining, consume calories at or slightly above your TDEE.

Is maingaining more effective than bulking and cutting?

Maingaining is not necessarily more 'effective' but offers a more sustainable, long-term approach with less fat gain. While bulking and cutting can lead to faster muscle growth, they involve more extreme diet phases. The best approach depends on individual goals and preferences.

Why is protein intake so important for maingaining?

High protein intake is crucial for maingaining because it provides the amino acids needed for muscle repair and growth. It also helps you feel full and satisfied, making it easier to stick to your calorie targets.

What should I do if I am not seeing results on my maingain?

If you're not seeing results after a few weeks, consider increasing your calorie intake slightly (by 100-200 calories). Also, ensure you are tracking progress with body measurements and strength gains, not just the scale.

Should I change my diet on rest days?

Some people adjust their macronutrient intake on rest days by slightly reducing carbs while maintaining protein, though this is not essential. A consistent, well-balanced intake of protein and micronutrients is most important.

Is maingaining suitable for everyone?

Maingaining is well-suited for beginners, individuals with a low to moderate body fat percentage, and those who prefer a slow and steady approach to body recomposition. Those with a higher body fat percentage might consider a slight deficit first.