Maingaining, also known as 'gaintaining,' is a nutrition and fitness strategy aimed at achieving body recomposition—simultaneously building muscle and losing fat. Unlike the traditional bulk-and-cut cycle, which involves alternating between large calorie surpluses and deficits, maingaining takes a more moderate, long-term approach. This method focuses on a more gradual transformation, which can be particularly effective for those new to lifting or individuals with a higher body fat percentage. Success hinges on a precise calculation of caloric needs, a high-protein diet, and consistent resistance training.
The Fundamental Concept: Caloric Balance
At its core, achieving any body composition goal relies on the principle of energy balance: the relationship between the calories you consume and the calories your body burns.
- To lose fat: You must be in a caloric deficit, burning more calories than you consume.
- To gain muscle: You need a caloric surplus to provide the necessary energy for muscle protein synthesis and repair.
Maingaining is the delicate balance between these two states. The goal is to provide just enough of a surplus to fuel muscle growth without generating excessive fat storage. For many people, this involves staying at or just slightly above their maintenance calorie level.
How to Calculate Your Maingaining Calories
Before you can determine how many calories to maingain?, you must first find your starting point: your daily maintenance calories, or Total Daily Energy Expenditure (TDEE). This process involves a couple of steps.
Step 1: Estimate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to perform basic functions like breathing, blood circulation, and cell production. The Mifflin-St Jeor equation is a widely used and relatively accurate formula for this calculation.
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Step 2: Determine Your Total Daily Energy Expenditure (TDEE)
Your TDEE accounts for your BMR plus the energy you expend through physical activity. To find it, you multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly Active (light exercise 1–3 days/week): BMR x 1.375
- Moderately Active (moderate exercise 3–5 days/week): BMR x 1.55
- Very Active (hard exercise 6–7 days/week): BMR x 1.725
- Extremely Active (very intense daily exercise/physical job): BMR x 1.9
Step 3: Set Your Maingaining Calorie Target
For maingaining, experts typically recommend a slight caloric surplus of about 100–300 calories per day, or about 5% over your TDEE. For a person with a TDEE of 2,500 calories, this might mean aiming for 2,600–2,800 calories daily. You can also start at your exact TDEE and adjust based on results.
The Role of Macronutrients in Maingaining
While your total calorie intake is important, the distribution of macronutrients—protein, carbohydrates, and fats—is critical for successful body recomposition.
Protein: The Building Block
Protein is the most vital macronutrient for maingaining. It provides the amino acids needed to repair and build new muscle tissue. A high protein intake also helps you feel fuller for longer, which can help manage appetite while in a moderate calorie surplus. A common recommendation is 1.6–2.2 grams of protein per kilogram of body weight.
Carbohydrates: The Energy Source
Carbohydrates are your body's primary fuel, especially during high-intensity resistance training. They replenish muscle glycogen stores, which is crucial for workout performance and recovery. Complex carbohydrates like whole grains, fruits, and vegetables are preferable over refined carbs.
Fats: Essential for Hormones
Healthy fats are important for hormone function and overall health. While fats have the highest caloric density per gram, they are vital for nutrient absorption and energy. Aim to fill your remaining calories with quality carbohydrate and fat sources after hitting your protein target.
Comparing Different Approaches to Body Composition
| Feature | Maingaining | Bulking | Cutting |
|---|---|---|---|
| Caloric Intake | At or slightly above maintenance (100–300 kcal surplus) | Significant caloric surplus (250–500 kcal) | Significant caloric deficit (300–500 kcal) |
| Primary Goal | Simultaneous muscle gain and fat loss | Maximize muscle growth, accepting some fat gain | Lose body fat, minimizing muscle loss |
| Pace of Change | Slow and steady over a longer period | Faster muscle gain, followed by fat loss | Controlled and methodical fat loss |
| Experience Level | Effective for beginners, re-trained, and overweight individuals | For all levels, but often used by experienced lifters | Often follows a bulk phase for experienced lifters |
| Fat Gain | Minimized | Expected, and then addressed during a cut phase | Primary focus to eliminate |
The Role of Training and Lifestyle
Effective Training for Maingaining
- Resistance Training: This is non-negotiable. Progressive overload is key—gradually increasing the intensity of your workouts by adding weight, reps, or sets to continually challenge your muscles. Compound movements like squats, deadlifts, and bench presses are highly effective as they work multiple muscle groups.
- Cardiovascular Exercise: Use cardio strategically to aid fat loss without hindering muscle gain. Low-intensity steady-state (LISS) cardio, like walking, is a great option for active recovery and additional calorie expenditure.
Key Lifestyle Factors
- Sleep: Your body repairs and builds muscle while you sleep. Aim for 7-9 hours of quality sleep per night to optimize recovery and hormone production.
- Hydration: Staying well-hydrated is essential for all bodily functions, including metabolism and muscle performance.
- Stress Management: High stress levels can negatively impact hormones and lead to fat storage. Managing stress is important for overall body composition.
Nutrient-Dense Food Choices for Maingaining
Successful maingaining relies on choosing nutrient-dense whole foods to fuel your body and provide the necessary vitamins and minerals.
- Lean Protein Sources: Chicken breast, fish, lean beef, eggs, Greek yogurt, cottage cheese, and plant-based options like tofu and legumes.
- Complex Carbohydrates: Brown rice, quinoa, oats, whole-grain bread, and starchy vegetables.
- Healthy Fats: Avocado, nuts, seeds, and olive oil.
- Fruits and Vegetables: A wide variety of colorful fruits and vegetables to ensure adequate fiber, vitamins, and minerals.
Conclusion: Maingaining Requires Consistency and Patience
Ultimately, the number of calories to maingain successfully is a personalized figure that depends on your BMR, activity level, and training intensity. By starting with a slight caloric surplus of 100–300 calories, prioritizing a high protein intake, and focusing on consistent resistance training, you can effectively pursue body recomposition. This strategy demands patience and a focus on long-term progress over rapid, dramatic results. Consistent tracking of nutrition, training performance, and body metrics is crucial for making informed adjustments to your plan. While online calculators provide an excellent starting point, listening to your body's response and being diligent with your approach will lead to lasting and sustainable changes.
: https://www.compound.co/journal/what-is-body-recomposition
