Free nutrition plan
Maintenance nutrition plan
Calories at maintenance with enough protein to keep progressing in the gym while your weight stays where it is.
Your numbers
Your details
No account, no email. Numbers update as you type.
Basal rate
Weekly activity
On your feet, 3–5 sessions a week
Maintenance — 2,070 kcal a day
Maintenance is about 2,070 kcal at 175 lb and moderate activity.
- Protein
- 150 g
- Carbs
- 200 g
- Fat
- 75 g
Training day: 2190 kcal
Rest day: 1950 kcal
A day on this plan
- BreakfastEggs, oats and fruit520 kcal40 g protein
- LunchProtein, rice or potatoes, vegetables620 kcal45 g protein
- Around trainingYogurt and a banana, or a shake310 kcal25 g protein
- DinnerProtein, starch, salad with olive oil620 kcal45 g protein
Drink around 2.6 L of water a day, more in heat. General guidance, not medical advice.
Save this plan with a free accountHow to run it
- Keep bodyweight inside a 3 lb band across the month
- Anchor three meals and let the rest flex around life
- Protein first, then fill the plate
- Reassess every eight weeks — training volume changes what you need
Foods that make it easy
Protein anchors
- Chicken
- Fish
- Eggs
- Greek yogurt
- Tofu and tempeh
- Lean beef
Carbs
- Rice
- Potatoes
- Oats
- Whole-grain bread
- Fruit
Fats
- Olive oil
- Nuts
- Avocado
- Cheese