Maintain your weight
Weight maintenance is not continued deficit — it's a new balance. Smaklig calculates your TDEE (Mifflin-St Jeor + activity factor), plans weekly menus at your exact maintenance level, and adjusts for metabolic adaptation after a cut. Research-backed by Helms et al. 2014, Livsmedelsverket, NNR 2023.
5–15%
Adaptive thermogenesis BMR drop after a cut (Helms et al. 2014). Smaklig adjusts TDEE dynamically.
100–250 kcal
Typical error margin in manual TDEE calculation — Smaklig updates with actual weight data.
10–15%
Pragmatic weekend variance without losing balance (research-based, Helms 2014).
Guides and recipes
3 articles tested and optimized for Swedish stores.
Maintenance Calories: Calculate Your TDEE
How to calculate your maintenance calories after weight loss. Learn TDEE, Mifflin-St Jeor, and why manual calculations carry a 5–10% margin of error.
Maintenance Weekly Menu: 5 Days at TDEE
A practical 5-day weekly menu at maintenance calories (TDEE) with no deficit. Swedish staples, supermarket promotion substitutions, and NNR 2023-aligned nutrition.
Stabilisation After Weight Loss: Avoid Rebound
How to prevent weight regain after reaching your goal weight. Metabolic adaptation, plateau management, and the psychology of long-term weight stabilisation.
Frequently asked questions
- Why do my maintenance calories change after weight loss?
- Two reasons: lower body weight = lower BMR (Mifflin-St Jeor), and adaptive thermogenesis can reduce metabolism by an additional 5–15% after aggressive cuts (Helms et al. 2014). Handled via gradual reverse diet, not drastic increases.
- Do I have to count calories to maintain?
- Not meticulously — but you need a sense of energy balance. Many succeed with consistent portion sizes, regular meals, and a planned weekly menu without logging grams. Smaklig keeps structure without strict tracking.
- How do I handle weekends without losing balance?
- Strategy: keep Mon–Fri structure tight, allow 10–15% weekend variance. Research (Helms et al. 2014) shows that sporadic surpluses don't cause lasting weight gain if the weekly total is balanced.
- How is a maintenance menu different from a weight-loss menu?
- No planned deficit — you eat at TDEE, not 300–500 kcal below. Focus shifts from restriction to consistency: same portions, varied ingredients, regular meals. Smaklig generates distinct menus per goal-tag.
Ready to get started?
Smaklig plans your weekly menu automatically based on your goals, allergies and store campaigns.
Plan my maintenance menu