When To Go From Calorie Deficit To Maintenance Calories For Fat Loss
Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase. In this video I will explain in the simplest way to understand when to switch from calorie deficit to maintenance calories for sustainable fat loss or body recomposition. If you are confused about the maintenance phase or reverse dieting then this video will give you all you need to know about a calorie deficit diet and 3 signs to watch for to know if it’s time to move into maintenance calories. I will explain how to use a maintenance calories calculator and all you need to know about eating at maintenance calories.
#maintenancecalories #caloriedeficit #reversediet
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Michelle
Tell us your journey from calorie deficit to maintenance calories – how did it go?? * Learn more about my online fitness and nutrition coaching program HERE: https://michelleroots.com/work-with-me/*
How many weeks should I spend to come to maintainence, I have created a deficit of 3500kcal/week
My weight has stayed with 0.5 lbs average weekly should I add more calories to see if I can eat more ?
This video explained everything I was hoping to learn. Thank you.
It’s so hard to find info on this transition. I knew I didn’t want to be in a calorie deficit over 12 weeks but didn’t know where to go from there and gained weight back when I increased calories. I didn’t know you could go back to a deficit after 2-4 weeks. THANK YOU!!!
Is the lady in your example quite short? I’ve been extremely consistent with my deficit for 5 months and I’m really starting to feel it! 163cm and now 60.3kg. I’m exhausted and still sticking to it but getting stressed seeing my 1250 kcal limit. Tired, maybe I give myself a break.
I am new on my fat loss journey. On January 10, 2026 I weighed in at 286 lbs. Shortly after, my doctor diagnosed me with Type 2 diabetes. I decided that I need to improve my overall health. I do light strength training 3 times a week. 2 of them are with physical therapy due to having arthritis since my mid 20s. I eat 1200 – 1400 Kcals 5 days of deficit and 2 days of maintenance calories at 2150 Kcals. This number changes as I lose weight. I never do maintenance calories days the day before my weekly weigh in day. I also change the days around every week or 2 with at least 1 deficit day in-between. Almost 3 months later I now weigh 246 lbs. I have lost 40 lbs and lose about 1 or 2 lbs a week. I was losing 2 – 3 and sometimes 4 lbs a week in the very beginning. I eat healthier, feel full longer, and never feel hungry. I am eating the appropriate amount of protein from my food only to not loss my muscle mass and am just now starting to see muscle lines on my legs. Something I haven't seen since I was 20. Don't be afraid to do your Maintenance calories. Your small weight gain may actually be muscle gain because muscle weighs more than fat. Best of luck to you all. ❤
I've hit 57kg and eating 110+ gram protein per day , but super lethargic at gym now and get hungry straight after a meal… when I go back to maintenance which is around 1700cal, do I only eat more whole foods/fats…not more protein?
wait so if I reached my weight goal then what? Go into maintenance? can I just stay in maintenance forever without gaining it back?
I know I should focous on protein, and Whole Foods for the 2-4 weeks along with building muscle but should I still do cardio as well?
There was so much confusing information out there and I was getting discouraged, but then I found this video. All this information is so straightforward and helpful. Thank you ❤
Do we only have to stay in maintenance phase for 2 weeks? Should i do longer?I have read that we should do it for the same amount of time we were in a deficit.
Thank you so much. This is the first explanation I’ve seen that makes sense to me and explains exactly how and when to do this.
I’ve watched this video repeatedly over my body recomp journey just for the mental clarity/encouragement I need when I have to go in maintenance. This is such a mental game. Thank you for this video!
This is so confusing I’m 5’2 and when I was eating around my maintenance 2,200 calories I was overweight had lots of body fat to shed. A calorie deficit for me at its extreme is 1450 I won’t go lower than that but if raise my calories back to maintenance won’t I get fat again? I want to be able to maintain without gaining it all back again 😢 pls help
I lost 69 pounds and have been maintaining that weightloss for 3 years now. Maintenance was freeing. It allowed me to eat more and help me get more of my micronutrients in. I still track and still weigh my food.
Hi Michelle thank you so much for sharing your knowledge with us!! I just found your video and loving it it!!
I had a question about maintenance breaks. How long should someone be in a deficit before doing a maintenance break?
8/12 weeks? Is 4-6 weeks ok?
How does one eat 2200 calories of Whole Foods? I’m also doing 16/8 intermittent fasting so it’s very very hard to bump my calories up in that short eating window.
Thank you so much for this Michelle!
Timely video! I've been working on body recomp since last July. Also focusing on repairing metabolism and training smarter by moving my body in different ways. I've been at a plateau for weeks and noticed the 3 signs you mentioned over the last 2. While there's a bit of trepidation jumping into maintenance calories (lifelong dieter), I've learned to trust the process. I appreciate you and the content you post here on YT, Michelle!
Ahh, I'm so grateful for you! It's like whenever I have a question about fat loss I come to your channel and you always have an answer! I just hit 12 weeks in a deficit (22lbs down) and felt like it's time for a maintenance break and this is exactly the information I was looking for today, thank you 😀
Hm, but if it is a maintenance calories, shouldn't you keep the weight, not gain? I read the comments and mostly people gotten few pounds.
Awesome video. Yesterday, i had a few plates of Shrimp fried rice.. wasn't in a surplus that day, but it caused me to gain 10 to 13 pounds of water weight… "Extra sodium" Water weight can really trick u if u let it. I thought my weight loss journey was all over..😂😂
Why do you not mention a bulk phase? If you want to increase your muscle mass, don’t you have to be in a calorie surplus to do that?