Nutrition Diet: How many calories are needed to maintain muscle?

October 13, 2025 •

3 min read

Approximately one pound of muscle burns 4.5 to 7 calories per day at rest, a significantly higher metabolic rate than fat tissue. Understanding how many calories are needed to maintain muscle is crucial for preserving lean mass, optimizing body composition, and supporting overall health as you age.

Quick Summary

To maintain muscle, caloric intake must match or slightly exceed energy expenditure. This article explains how to estimate your Total Daily Energy Expenditure (TDEE), balance your macronutrients, and use resistance training to effectively preserve lean mass.

Key Points

Calculate Your TDEE: Use a BMR formula and activity multiplier to estimate your daily calorie needs for maintenance.
Prioritize Protein Intake: Consume 1.2–2.0 grams of protein per kg of body weight to support muscle repair and prevent breakdown.
Incorporate Resistance Training: Lift weights consistently to provide the stimulus needed for your body to preserve muscle mass.
Maintain a Moderate Calorie Balance: Aim to eat at or around your maintenance calories, avoiding extreme deficits that risk losing muscle.
Focus on Nutrient-Dense Whole Foods: Fuel your body with lean proteins, complex carbs, and healthy fats from whole food sources for optimal performance and recovery.
Optimize Recovery: Ensure adequate sleep and manage stress to control hormones and allow for crucial muscle repair and growth.

The Science Behind Muscle Maintenance

Skeletal muscle is metabolically active and requires a consistent energy supply. To maintain muscle mass, muscle protein synthesis and breakdown must be balanced, influenced by diet and physical activity. A calorie surplus supports muscle growth, while a deficit risks muscle breakdown. Maintenance requires sufficient energy to sustain existing muscle without significant fat changes.

How to Calculate Your Maintenance Calories

The calories needed to maintain muscle depend on your Total Daily Energy Expenditure (TDEE), influenced by your Basal Metabolic Rate (BMR) and activity level. Higher muscle mass often means a higher BMR and calorie need.

Steps to find your TDEE:

Calculate your BMR: Use formulas like Mifflin-St Jeor or Katch-McArdle for leaner individuals.
- Men: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) + 5$
- Women: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) - 161$
Determine your activity multiplier: Multiply your BMR by a factor based on your activity level:
- Sedentary: BMR x 1.2
- Lightly Active: BMR x 1.375
- Moderately Active: BMR x 1.55
- Very Active: BMR x 1.725
- Extra Active: BMR x 1.9
The Result is Your TDEE: This is an estimate and may need adjustments.

The Importance of Macronutrients

Macronutrients (protein, carbs, fats) are vital for muscle maintenance.

Protein: Provides amino acids for repair. Aim for 1.2 to 2.0 grams per kg of body weight daily. Good sources include lean meats, fish, eggs, dairy, and legumes.
Carbohydrates: Primary energy source. Adequate intake prevents the body from using protein for energy. Choose whole grains, fruits, and vegetables.
Fats: Important for hormones and nutrient absorption. Healthy sources include avocados, nuts, seeds, and fatty fish.

Strategic Training for Muscle Preservation

Diet and training work together to maintain muscle.

Resistance Training This is essential. Lifting weights signals the body to preserve muscle. Do 2–3 strength training sessions weekly with progressive overload.

Cardio Excessive cardio can create a large calorie deficit and risk muscle loss. Limit cardio or focus on low-intensity activities.

A Comparison of TDEE Calculation Methods


Method	Key Feature	Best For	Pros	Cons
Mifflin-St Jeor	Considers age, gender, height, weight.	General population.	Widely accepted as accurate for most people; easy to use.	Less accurate for very muscular or lean individuals.
Harris-Benedict	Older formula considering age, gender, height, weight.	Historically significant, still used.	Established and well-known.	Not as accurate as Mifflin-St Jeor for modern populations.
Katch-McArdle	Utilizes lean body mass (LBM).	Lean, athletic individuals.	More accurate for those with lower body fat percentages.	Requires a reliable body fat percentage measurement.

Example Macronutrient Split for Muscle Maintenance

For a hypothetical TDEE of 2,500 calories:

Protein (30%): 750 calories (188g).
Carbohydrates (50%): 1,250 calories (313g).
Fats (20%): 500 calories (~56g).

Additional Factors for Consideration

Age: Metabolism slows with age, increasing the risk of muscle loss. Resistance training and protein are key.
Gender: Men typically have more muscle and higher calorie needs than women.
Sleep and Stress Management: Poor sleep and high stress raise cortisol, which negatively impacts muscle.
Hydration and Micronutrients: Essential for muscle function and repair.

The Final Word on Maintaining Muscle

Maintaining muscle involves balancing metabolic needs, macronutrient intake, and training. Meeting your TDEE, a high-protein diet, resistance training, and rest are crucial. Adjust your intake and training as your body changes. Consider consulting a professional for personalized guidance.

Frequently Asked Questions

You can estimate your daily calorie needs by first calculating your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor. Then, multiply that BMR by an activity factor that corresponds to your lifestyle to find your Total Daily Energy Expenditure (TDEE). This TDEE is your estimated maintenance calorie level.

For optimal muscle maintenance, it is recommended to aim for a protein intake of 1.2 to 2.0 grams per kilogram of body weight per day. This intake is crucial for muscle repair and synthesis, especially when combined with resistance training.

Yes, it is possible to maintain muscle mass in a moderate calorie deficit. This requires a high protein intake to preserve lean mass and consistent resistance training to signal your body that the muscle is needed.

Excessive or high-intensity cardio can interfere with muscle retention, especially during a calorie deficit, by increasing total energy expenditure to a point that risks muscle breakdown. Incorporate moderate cardio and prioritize resistance training for best results.

Carbohydrates are the body's main energy source, fueling workouts and replenishing muscle glycogen stores. Adequate carb intake is essential for maintaining workout performance and ensuring the body doesn't use protein for energy, which helps preserve muscle mass.

As you age, your metabolic rate tends to decrease, and you naturally lose muscle mass (sarcopenia). This lowers your BMR and thus your overall calorie needs. Regular resistance training and high protein intake become even more critical to combat this decline.

Adequate sleep is critical for muscle maintenance and growth. During sleep, your body releases growth hormones and repairs muscle tissue damaged during exercise. Insufficient sleep can increase cortisol, a stress hormone that promotes muscle breakdown.