How many calories should I eat to maintain weight?

Your maintenance calories equal your Total Daily Energy Expenditure (TDEE). After weight loss, this may be 5-15% lower than formulas predict. Track your intake and weight for 2-3 weeks to find your personal maintenance level.

Do I need to track forever to maintain weight?

Not necessarily. Many successful maintainers track consistently for 6-12 months until habits become automatic, then shift to periodic check-ins. Weighing yourself regularly and resuming tracking if weight drifts 2-3 kg is an effective strategy.

⚖️ Maintain Weight

Reaching your goal weight is an achievement — but maintaining it is where the real challenge begins. Research shows that 80% of people who lose weight regain it within 2-5 years. The key to long-term weight maintenance is shifting from a "diet" mindset to sustainable eating patterns, consistent tracking, and behavioral strategies that become automatic.

Why Maintenance Is Hard

After weight loss, your body fights to regain weight through metabolic adaptation (lower metabolic rate), increased hunger hormones (ghrelin rises, leptin drops), and reduced non-exercise activity thermogenesis (NEAT). These adaptations can persist for years. Understanding them is the first step to overcoming them.

Recommended Diets

Mediterranean Diet: Sustainable long-term eating pattern
Balanced Diet: Flexible approach for lifelong maintenance

Best Foods

Frequently Asked Questions

How many calories should I eat to maintain weight?: Your maintenance calories equal your Total Daily Energy Expenditure (TDEE). After weight loss, this may be 5-15% lower than formulas predict. Track your intake and weight for 2-3 weeks to find your personal maintenance level.
Do I need to track forever to maintain weight?: Not necessarily. Many successful maintainers track consistently for 6-12 months until habits become automatic, then shift to periodic check-ins. Weighing yourself regularly and resuming tracking if weight drifts 2-3 kg is an effective strategy.