Many people want to increase their maintenance calories, but only a few factors actually make a meaningful difference.
In this episode, I break down what determines your maintenance calories and what actually influences how high they can get. Body size, muscle mass, activity levels, dieting history, and genetics all play a role, along with why metabolic adaptation isn't permanent and what you can realistically do to increase your maintenance calories.
If you've ever felt like your maintenance calories are lower than they should be or wondered what you can do to improve them, this episode will help you understand the biggest levers you can actually control.
Let's talk about:
Body Recomp Workshop Replay
What Determines Your Maintenance Calories
Understanding Total Daily Energy Expenditure (TDEE)
Why Body Size and Muscle Mass Matter Most
How Activity Levels Increase Maintenance Calories
How Dieting History Affects Your Maintenance Calories
The Role of Genetics
Other Factors That Influence Energy Expenditure
Why There's a Ceiling to Maintenance Calories
Why You Can't Force Higher Calories Forever
What Maintenance Calories Should Most People Reach?
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