Maintenance · 30% Protein · 40% Carbs · 30% Fat
Maintenance Macro Calculator
Pre-set for maintenance. Calculates your balanced daily protein, carb, and fat targets at your TDEE. Ideal for body recomposition or sustainable long-term nutrition.
Don't know your calories? Calculate TDEE first
Body Recomposition — Lose Fat and Gain Muscle Simultaneously
Eating at maintenance calories while resistance training and consuming adequate protein (1.4–2.0g/kg) enables body recomposition — a process where fat is replaced with lean muscle without a significant change in scale weight. This is slower than dedicated cut or bulk phases, but is very sustainable and practical for Singaporean lifestyles.
Recomposition works best for beginners or those returning after a break from training, people with higher body fat percentages, and anyone who wants long-term sustainable results without dramatic eating pattern changes.
Maintenance vs. Cut vs. Bulk
Cutting
TDEE − 300–500 kcal
Fat loss
Maintenance
TDEE kcal
Recomposition
Bulking
TDEE + 200–400 kcal
Muscle gain
Frequently Asked Questions
What are maintenance macros?
Maintenance macros are your macronutrient targets when eating at your TDEE — neither gaining nor losing weight. They provide a balanced intake of protein (30%), carbohydrates (40%), and fat (30%) to sustain energy, support muscle tissue, and maintain hormonal health. Maintenance eating is also the foundation of body recomposition — slowly losing fat and gaining muscle simultaneously — which requires patience but works well for most active Singaporeans.
How do I know if my maintenance calories are correct?
Track your weight daily for 2–3 weeks. If weight stays within ±0.5 kg of your starting weight, your intake is close to true maintenance. If you are consistently gaining, reduce by 100–150 kcal/day. If consistently losing, add 100–150 kcal/day. Body weight fluctuates daily due to water, sodium, and digestion — use a weekly average rather than a single daily weigh-in for accuracy.