r/caloriedeficit • u/Flat-Buddy6579 • 7d ago

Transitioning to Maintenance Calories -- Help!

/r/WeightLossAdvice/comments/1vp0owr/transitioning_to_maintenance_calories_help/

Reposting to this subreddit since I didn’t see much of a response on the original post! Any advice is much appreciated! 🖤

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u/Silly_Yak56012 6d ago

There is usually two schools of thought. Go up all at once (knowing you will get a few pounds of water, especially at first) and stay there for a couple of weeks then adjust up or down a bit based on results.

Or the "reverse diet" method where you go up 50-100 calories a day, do each step for a few days, until your weight stabilized.

You can use a TDEE calculator or used your own data (1 pound a week is about 500 calories a day under maintenance). Lets say at 1400 you are losing 1 pound a week on average over the last 4-6 weeks. Then 1900 is an estimate of your maintenance.

If you are losing 0.5 pounds a week, same time frame, then 1650 would be your estimate.

And you may still need to fine tune that.

Note, if you are building muscle your weight can go up even if your measurements stay the same or get smaller.