Methodology
How to Calculate Maintenance Calories
Francesco Zen, founder of ZTraining · Last updated June 19, 2026
Why no new number gets calculated
Rather than working out a fresh maintenance figure and adjusting intake to match it, the approach keeps calories at whatever someone is already eating. The work happens in how efficiently that intake gets used, not in changing the number itself.
The caution behind this
Sudden recalculations and quick jumps in calorie intake can shock the metabolism, the kind of disruption that tends to backfire over time. Keeping the number stable and adapting around it avoids that risk entirely, even if it feels less precise on paper than a calculated maintenance figure.
Related: What is the metabolic setup principle? · Calorie deficit without losing muscle
Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.