There are many different formulas you can use to determine
your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level.
The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily
caloric maintenance level.
This means Monday through Friday you are eating 10 % less calories than your correct
caloric maintenance level.
However, keep in mind that they are both calorie dense and eating large amounts of honey will still make you deposit body fat if it means you exceed
your caloric maintenance level.
A bodybuilder who has
caloric maintenance levels of around 3,000 calories would then eat 3,150 to 3,300 calories every day on the weekend.
Not exact matches
His trainer recommended that he was supposed to keep
caloric consumption around
maintenance levels.
Increase the total daily
caloric intake back to your current estimated
caloric bodyweight
maintenance level, or the number of calories you need to maintain your present body weight.
You learned that a «
caloric surplus» means eating more calories than your body needs, which means you need to be above your calorie
maintenance level.
So, take the estimated calorie
maintenance level you got in the previous step and create your ideal
caloric surplus.
When you reach the point where you lost as much of the fat as you wanted to lose, increase your calorie intake (by adding back some carbs) so that you are no longer in a
caloric deficit and are instead at your
maintenance level.
Now, with your estimated calorie
maintenance level in mind, the next obvious step in figuring out how many calories you should eat per day to lose weight is figuring out what size the
caloric deficit should be.
Eating foods that contain gluten will contribute to your daily
caloric intake thus causing you to be above or below your
maintenance levels.
So the same whole plant foods that give sufficient protein when calories are at a weight
maintenance level give the additional protein needed to build muscle when
caloric need increases.
And that covers how and why I (and many others) came to recommend 20 % below
maintenance level as being the ideal
caloric deficit to use when setting your calorie intake for weight loss.
Give yourself a pause from dieting every 8 — 12 weeks by implementing a diet break, a purposeful increase of
caloric intake to approximately
maintenance levels.
The
caloric needs of working or stressed dogs may exceed the
levels of a
maintenance diet, depending on the animal and extent of work performed.
In terms of food, diets reduced in fat
levels with lower
caloric density than adult
maintenance foods are beneficial to the majority of older cats.