How Much Should I Eat to Maingain? Your Complete Calorie Guide

October 11, 2025 •

4 min read

According to a 2023 study on resistance-trained individuals, those consuming a modest calorie surplus achieved similar muscle and strength gains to those on a higher surplus, but with significantly less fat accumulation. For this reason, understanding how much should I eat to maingain is crucial for efficient body composition changes.

Quick Summary

This guide provides a detailed breakdown of how to calculate your maintenance calories to achieve a 'maingaining' body composition. Learn to determine your Total Daily Energy Expenditure (TDEE), implement a strategic calorie surplus, and adjust your macronutrient intake for steady muscle growth.

Key Points

Calculate TDEE First: Use a BMR formula and multiply by your activity factor to find your maintenance calories.
Target a Modest Calorie Surplus: Aim for a 5-10% calorie surplus above your TDEE to fuel muscle growth without significant fat gain.
Prioritize Protein Intake: Consume 1.6-2.2 grams of protein per kilogram of body weight to support muscle protein synthesis.
Monitor Your Progress Consistently: Weigh yourself weekly and track performance to make small, intelligent adjustments (e.g., +/- 150-300 calories).
Focus on Whole, Nutrient-Dense Foods: Emphasize lean proteins, complex carbs, and healthy fats to support your fitness goals and overall health.

Understanding the 'Maingain' Strategy

Maingaining is a strategic approach to body recomposition where an individual aims to build muscle and minimize fat gain simultaneously. Unlike traditional bulking, which involves a larger calorie surplus and can lead to notable fat storage, maingaining uses a smaller, more controlled surplus to fuel muscle growth. The core principle lies in consuming just enough extra energy to support muscle protein synthesis without providing excess fuel for significant fat accumulation.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

The first step in determining how much to eat for maingaining is to calculate your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest to perform basic life-sustaining functions. The Mifflin-St Jeor equation is a popular and relatively accurate formula for this purpose:

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

For example, a 30-year-old male, 180 cm tall, and weighing 75 kg would have a BMR calculated as follows: (10 75) + (6.25 180) - (5 * 30) + 5 = 750 + 1125 - 150 + 5 = 1730 calories.

Step 2: Determine Your Total Daily Energy Expenditure (TDEE)

Your BMR only accounts for calories burned at rest. To find your Total Daily Energy Expenditure (TDEE), which is your true maintenance calorie number, you must multiply your BMR by an activity factor. This factor accounts for all daily activities, from exercise to physical movement.

Sedentary (little or no exercise): 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 (strenuous training/physical job): BMR x 1.9

Continuing the example, if the 30-year-old male is moderately active (working out 3-5 times per week), their TDEE would be 1730 * 1.55 = 2681.5 calories. This is their approximate maintenance level.

Step 3: Implement a Controlled Calorie Surplus

For maingaining, you want a slight calorie surplus—enough to provide the energy for muscle repair and growth without causing substantial fat gain. A conservative surplus of 5-10% above your TDEE is often recommended, though some individuals may use up to a 15-20% surplus.

For our example individual with a 2681.5 TDEE, a 10% surplus would mean consuming approximately 268 additional calories per day (2681.5 * 0.10). Their target daily intake would be around 2950 calories.

Step 4: Optimize Macronutrient Intake

Calories are not the only factor. The composition of your diet, or macronutrient distribution, is vital for maingaining. Protein is the building block of muscle, and a higher intake is crucial for preserving and building muscle mass. Healthy carbohydrates provide fuel for workouts and recovery, while fats are essential for hormonal function.

Protein: Aim for 1.6-2.2 grams per kilogram of body weight. For a 75 kg person, this means 120-165 grams of protein daily.
Fats: Generally, 20-35% of total daily calories should come from healthy fats.
Carbohydrates: The remaining calories will be allocated to carbohydrates, which are your body's primary energy source.

Adjusting and Monitoring Your Progress

Maintenance isn't a static target. Your body's needs change over time based on your workout intensity, body weight, and metabolism. Tracking your weight weekly and making small, consistent adjustments is key to successful maingaining.

How to fine-tune your calorie intake

Weight Increasing Too Fast (fat gain): If you are gaining more than 0.5-1% of your body weight per week, reduce your daily calorie intake by 150-300 calories.
Weight Not Increasing (stalled progress): If you are not gaining weight or notice slow progress in strength and muscle, increase your daily intake by 150-300 calories.

Consistency is more important than perfection. A calorie-tracking app can be a valuable tool, but regularly monitoring your body's feedback is the most accurate approach. Look at your strength progression in the gym, how your clothes fit, and your energy levels to gauge your success.

Maingaining vs. Traditional Bulking and Cutting


Feature	Maingaining	Traditional Bulking & Cutting
Calorie Intake	Small, controlled surplus (5-10% above TDEE).	Larger surplus (15-20%+ above TDEE) followed by a deficit.
Fat Gain	Minimal and easily controlled.	Higher potential for fat accumulation, requiring a cutting phase.
Muscle Gain Rate	Slower and more gradual.	Faster muscle gain in the initial bulk phase.
Aesthetic Goal	Consistent, lean physique year-round.	Larger mass achieved during bulk, followed by leanness during cut.
Tracking	Requires careful, consistent monitoring of calories and progress.	Calorie tracking is more flexible during bulk but precise during cut.
Effort & Consistency	High consistency needed to stay in the narrow maingain window.	Distinct phases make consistency easier to manage for some.

Conclusion: Finding Your Nutritional Sweet Spot

Determining how much should I eat to maingain is a personalized journey that requires a scientific approach combined with self-awareness. By calculating your TDEE, implementing a modest calorie surplus, and prioritizing protein intake, you can effectively fuel muscle growth while avoiding excessive fat gain. This method offers a sustainable path to a lean, strong physique. The key is to be consistent with your tracking and patient with your progress, making small, intelligent adjustments along the way to find your body's unique nutritional sweet spot. A consistent, strategic approach will yield the best long-term results for body recomposition.

Essential Maingaining Foods for Macronutrient Success

Lean Proteins: Chicken breast, turkey, salmon, eggs, and Greek yogurt are rich sources of high-quality protein vital for muscle repair and growth.
Complex Carbohydrates: Fuel your workouts and replenish energy stores with brown rice, quinoa, sweet potatoes, and oats.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil to support hormonal health and overall well-being.
Fruits and Vegetables: Provide essential micronutrients and fiber, aiding digestion and overall health. They also contribute to satiety, helping you manage your controlled calorie intake.
Hydration: Staying properly hydrated is fundamental for all metabolic processes and optimal performance.

For more in-depth information on optimizing your diet for muscle gain, you can consult reliable sources like the International Society of Sports Nutrition (ISSN) position stand on protein and exercise.

Frequently Asked Questions

Maingaining uses a smaller, more controlled calorie surplus (5-10% above TDEE) to build muscle with minimal fat gain, whereas traditional bulking involves a larger surplus (15-20%+), which often results in more significant fat accumulation.

It is best to monitor your weight and progress weekly. If you are gaining weight too quickly (more than 0.5-1% of body weight per week) or stalling, adjust your intake by 150-300 calories every 3-4 days until you find a stable rate of progress.

Yes, precise maingaining requires careful tracking of your calorie and macronutrient intake. Apps can be helpful, but consistent monitoring of your body's feedback is the most accurate approach.

A balanced distribution is key. Aim for 1.6-2.2 g of protein per kg of body weight, 20-35% of calories from healthy fats, and the remainder from complex carbohydrates.

While it is possible, beginners often experience rapid muscle growth and may benefit from a larger calorie surplus, known as 'newbie gains.' Maingaining is often better suited for intermediate and advanced trainees seeking to optimize body composition.

Occasional fluctuations are normal. Focus on getting back to your target intake in the next days and maintain overall weekly consistency. The key is not to let one day derail your long-term progress.

Maingaining focuses on slow, controlled muscle growth. While some body recomposition can occur, especially for those with a higher body fat percentage, it is not a primary fat-loss strategy. For significant fat loss, a calorie deficit is required.

Signs of overeating include gaining weight too quickly, feeling sluggish, and noticing an increase in body fat. You may also feel uncomfortable or bloated after meals.

The Mifflin-St Jeor equation is a reliable formula, but online calculators can automate the process. Remember, these are estimates, and personal monitoring is needed to refine the exact number.

Yes, maingaining is highly sustainable because it promotes a healthy, balanced relationship with food and prevents the drastic weight swings associated with intense bulking and cutting cycles.