How many calories do you need to maintain your weight? How do you calculate maintenance calories after weight loss? And do you need to reverse diet after a calorie deficit?

In Day 75 of the Body Recomposition Revolution, we're moving from the REVEAL phase into RECOVER and learning how to find your actual maintenance calories.

Maintenance does NOT mean you're failing because the scale isn't going down.

For many women, learning to maintain their weight while getting stronger, recovering better and building muscle may be exactly what their body needs next.

Today you'll learn:

• ​What maintenance calories actually are
• ​The difference between BMR and TDEE
• ​Why your BMR is NOT how many calories you should automatically eat
• ​How to use a TDEE calculator to estimate maintenance calories
• ​Why maintenance is a range, not one magical calorie number
• ​How daily steps, exercise and lifestyle affect calorie needs
• ​How to run a simple 2–4 week maintenance test
• ​How to use your average weight trend to find your true maintenance
• ​Why maintenance calories may change after weight loss
• ​What metabolic adaptation actually means
• ​Whether you need to reverse diet after a calorie deficit
• ​Why slowly adding 50 calories every week isn't required to “repair” your metabolism
• ​How maintenance can support strength training, recovery and body recomposition

1. ​ Estimate it.Use a TDEE calculator to get a starting maintenance-calorie estimate.
2. ​ Test it.Eat approximately that amount while keeping your food tracking, steps and training reasonably consistent.
3. ​ Watch the trend for 2–4 weeks.

Weight roughly stable? You're probably close.

Consistently losing? You may still be below maintenance.

Consistently gaining beyond normal fluctuations? You may be above maintenance.

Your calculator gives you a hypothesis.

Your real-world data helps you find the answer.

And remember:

Not every successful phase requires the scale to go down.

Maintaining your weight while your waist changes, your lifts increase, your glutes grow and your shoulders develop can be progress too.

Today's Targets

1. ​ ESTIMATE YOUR MAINTENANCE.Use a simple TDEE calculator and write down the result.

Treat it as your starting hypothesis, not a metabolic fact.

1. ​ PRE-LOG TOMORROW'S FOOD.Before bed, enter tomorrow's three main meals into your food tracker.

Not ready to plan everything? Start with one protein source at each meal and build around it.

1. ​ TAKE A 5–10 MINUTE POST-MEAL WALK.After your largest meal today, get up and walk for 5–10 minutes.

Small action. Easy win. Get moving.

Take the guesswork out of your numbers.

For a Custom RAC Macro Formulation based on your body, goals, training and lifestyle, email:racrecomposition@gmail.com

Give those calories somewhere productive to go. Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow @racfitness_ on Instagram for the Reveal → Recover → Build → Repeat graphics, workouts and practical body-recomposition education that goes with this series.

Save the maintenance graphic and run your own experiment.

⭐ If this series is making fat loss and muscle building finally make sense, follow the show + leave a quick Spotify rating. It helps another woman find us.

Next: we're entering the BUILD phase, how to eat and train to actually build the muscle you've been trying so hard to reveal.