how many calories should I eat to maintain my weight? (your maintenance calories calculator)

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THE SCIENCE OF WEIGHT FLUCTUATIONS | 3 PATTERNS TO IDENTIFY | WEIGHT FLUCTUATIONS EXPLAINED
• THE SCIENCE OF WEIGHT ...
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HOW MANY CALORIES SHOULD I EAT TO LOSE FAT?
• HOW MANY CALORIES SHOU...
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REVERSE DIETING 101 | HOW TO USE REVERSE DIETING FOR FAT LOSS
• REVERSE DIETING 101 | ...
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Videography by @rico.incarnati
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Do NOT subscribe unless my videos are actually helpful. The point of this channel is to help you, not promote me. So if my videos don't give you value...don't subscribe. If they do, though, please hit the sub button (it helps a lot!).
You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J
#calories #weightloss #maintenancecalories

[@davidjd123]

thats how I lost 50 lbs, every 10 pounds i would take a week or 2 break at maintenance.

[@SamB50i]

That’s amazing I will do the same for every 5 pounds i’m going into maintenance from today!

[@DAATChannel]

@@SamB50i good luck my guy

[@SamB50i]

@@DAATChannel Thank you bro🖤

[@ericrobertsfitness]

Just as people make a point to read “business books” for growing their business , I make it a point to come here, as a fitness coach, to find time to watch the videos you make. You have taught me a lot as a coach, how to think, how to help my clients more, how to structure thinking and get the best results. Thank you so much for what you do Jordan !!!

[@jordansyatt]

Eric Roberts I cant put into words how happy this makes me. Thank you so much, Eric!

[@wl415]

You explained my last 6 years. I’m eating at maintenance, going to therapy, planning my goals now and I feel so much better. I have such a healthy relationship with food now.

[@jessejohnson85]

Jordan, your content is helping save lives, including my own. I'm 34 years old and have been able to skate by on my yearly physical by being "overweight but your blood work looks good so..." That changed this year. I found out that all of my numbers took a turn for the worse. I'm was now pre-diabetic and my liver and kindeys were beginning to weaken. I started scrambling for a quick fix but had already tried every fad diet known to mankind. Sure I'd lost weight but it came right back and I never felt good. One night I came across your content and one of the first things that you said that stuck with me was, "you can't f*ck this up" followed shortly by, "fat loss is not linear and it takes time. It's just data. " Then your Big Mac Challenge video showed me that I could eat more than chicken and vegetables, I just had to be smart about it. Thank you so much for finally getting it through my thick skull that I CAN be healthy, I CAN exercise, I CAN lose fat and feel stronger while still enjoying my life. From the bottom of my heart, I thank you. I've lost fat, I've gained strength, I've improved my overall health (physical and mental) and dammit I love my life, and your content and encouragement has been a huge part of that. TL,DR: Your content showed me the way and helped save my life. Thank you! #sortinghatsquad

[@DuckPin2011]

This comment should be pinned at the top. ❤️

[@madduxlindsey3583]

It's still astonish me just how many people do not know about Okibetonic Secrets although lots of people using it. Thanks to my personal friend who told me about it. I've lost a ton of fat.

[@jessicalee4514]

Not quite ready for the momentum phase, but I’ll be prepared when I am! Thank you again for the great content!! #sortinghatsquad

[@jataygan]

#sortinghatsquad Thank you!! I can’t even tell you the last time I wasn’t in a deficit or taking a “break” aka-binges for days! Glad to have some clear guidelines!

[@susancandland3112]

#sortinghatsquad Jordan always knows what’s on my mind! Perfect timing. 👏

[@madddoll8685]

Jordan Syatt, a man of the people, a truth teller, supreme explainer, golden nugget distributor, thank you!! #sortinghatsquad

[@MsRestriction]

Thank you so much for posting this! I'm so close to my goal and maintenance just felt like it was looming over me! #sortinghatsquad

[@jackieburdine2400]

J just another fantastic video, thank you for sharing your genius with us and Rico great filming as always!!! Love you boys ❤

[@chrissydunn3811]

#sortinghatsquad. I can’t thank you enough for all you do! You just make it so simple to understand . 46 years old and I think IVE GOT it. Thank you!

[@jordansyatt]

I appreciate you so much, Chrissy!

[@distortedvision1]

One minute in and I was already giggling with you in your introduction! A great and informative video as usual. I am not yet in maintenance but this video still had such good takeaways. Thanks J for what you do! #sortinghatsquad

[@CardboardUnicorn]

Thank you for calling me out!!! I can’t even say how many times I’ve used the scale going up 2-3 lbs as a reason to “quit” maintenance and go back to attempting a fat loss phase! Thank you for the amazing video as usual!!#sortinghatsquad

[@MarciaVModel]

I love how you don't sugarcoat anything, you are straight to the point and give so much value, and not just to the general public but also to many fitness coaches out there looking for no b.s. knowledge!

[@francescastermieri4222]

I was eagerly waiting for this one! really need to figure out how to stay in maintenance #sortinghatsquad

[@jenniferwalker9616]

First I just want to say thank you! You're giving me the psychological tools to make this journey so much easier!

[@taranjitbhogal3718]

This is soo helpful! Amazing video with great information Jordan! I’ve been judging progress through the scale, but haven’t paid attention to the heavier weights that I lift now! Hit a new PR on the deadlift with 135lbs! Thank you for this! #SortingHatSquad

[@jadellert11]

Thanks for another great video! Found you through DST podcast and can’t stop watching your stuff! Thanks for being real #sortinghatsquad

[@jordansyatt]

Thank you so much, Jessica!

[@sask]

When I went into maintenance after weight loss I was terrified to gain again. But I upped my calories per day by about 300kcal and at first I gained a bit but that stopped and I even started to lose again. I realised that my calorie deficit had probably been too high from the start. So I started experimenting with slowly adding more calories. The whole process took about two or three month. I first gained and then lost a few pounds and now my weight is consistent and I don’t feel that I have to restrict myself. I still step on the scale once a week just to keep track and so that I could intervene when bad eating habits start to resurface.

[@kr1zzy]

step everyday man, weight fluctuates and youll have that one n umber in your head the whole week

[@jemuelprincipe4725]

Due to high calories, your neat increases thats y u losr weight.

[@nozomu5996]

To maintain your wait you’re supposed to eat less than 2000 calories and you gotta workout once every few days.

[@nozomu5996]

For me I eat 2k calories but how I maintain is by OMAD and workout. Plus you burn calories while sleeping too.

[@nozomu5996]

And if I know I ate too much the next day I decrease my calories.

[@BrookePennington12]

I found your social media accounts about a month ago and I’m sad I didn’t stumble across them sooner! So much good information available that you provide to your followers/subscribers FOR FREE!! I listened to 4-5 of your videos on my drive home tonight and learned so much! I love that you make it so simple and don’t overcomplicate it like so many others do. Notifications are definitely turned on now! #sortinghatsquad

[@trevordavison7398]

You’ve cleared this up for me so much I think I understand how to go about it now. I’m 18 years old and just got through with my first ever real diet. I started back in February of this year and I wasn’t severely overweight or anything, but I did have some fat that I wanted to get off around my abs and on my muscles. I am currently very happy with where I am at and am looking to go into maintenance for the summer. This video is exactly what I needed to be able to achieve that and since I am still new to this I expect there to be struggles and more to learn, but that’s part of the beauty of a fitness journey. It never ends and we are all learning along the way to make the best version of us possible.

[@sabrinaevefit9716]

Thanks so much! Love this!! I went to maintenance last week to help my mental food focus! Feeling great in the gym and in life cause I’m being consistent!

[@emmakochie4249]

Literally 21 minutes of Jordan Syatt calling out my entire relationship with food... On point - Fuck it cycle has been a 10 year period for me. Love the overall message of the mental and emotional aspect when it comes to food!

[@pratikgarad]

10 years 😟 I feel you girl! I hope you reach your goals 💙 All the best...

[@Karen_esque]

Same, same, same.

[@emmakochie4249]

@@pratikgarad Awe, thank you! That's very kind; all the best to you too!

[@emmakochie4249]

@@Karen_esque Thank you!

[@a-terrible-fate532]

Ohh man I hate the fuck it cycle because it describes my attempts at getting lean and fit over the past 15 years or so, I have started and stopped working out and eating in a calorie deficit so many times. I have even gotten fairly lean but I did it in such a manner that I couldn't maintain it at all and the binge monster struck so hard that I gained all the weight back and then some. now I have gone for about 3.8 months of exercise / working out and eating in a calorie deficit and this is the longest I have ever managed to do it for, but I am struggling with binging every 14 days or so, its frustrating because a lot of it is mental and stressing about food wanting to eat all the junk I want but not letting myself because it wont help me get to my goal. TRying to find the right balance I can maintain is so damn hard 😤

[@Jessmiikahh]

THANK YOU SO MUCH !!!! You are legit my favourite human ever ❤️

[@AgingNaturallywithJodylynn]

Loved this video, perfect timing! ♥️

[@annacioni6568]

Loved this video! Didn’t even want to watch it... waited a couple days which is weird for me... I’m so glad I did! Right in the middle of the challenge I’m going to give my body and especially my mind a much deserved brake. Thank you J ❤️

[@allycat164]

Exactly what I needed before the holidays, thank you for the quality video once again!! #sortinghatsquad

[@superhammie17]

Literally been watching your videos and listening to your podcast non stop - and it’s finally gotten me back on track after a few hard months. Thanks for the consistent content Jordan, seeing you post is always easily the best part of my week!!! #sortinghatsquad

[@rachele1764]

#sortinghatsquad - I’m pumped for this video!!!! Thank you!

[@jordansyatt]

💪 💪

[@myfavgame]

I am so so so happy you made this video! I watched the Calorie Cycling video close to 5 months ago, but still felt like I was messing up because of weight fluctuations. I've been consistently tracking my weight for 57 days and it's literally been all over the map BUT within a 4 lb range. I am so grateful to you. I can't say it enough. You have done so much for my physical health, but even moreso for my mental health. It almost brings me to tears. I have a healthier relationship with food, the scale AND MYSELF. You are a remarkable human. Love you.

[@myfavgame]

P.S. #sortinghatsquad

[@deborahray6535]

Great video Jordan! I really took to heart the time frame portion- committing to trying the momentum/maintenance phase for a specific amount of time instead of just reacting to the scale. #sortinghatsquad

[@Tovar___]

Love this channel! Thank you jordan you a real one 🙌

[@robertdejonge8617]

Asked it on Instagram Q&A, got a comprehensive video on KZbin. You are The Best! #sortinghatsquad

[@herbalgirl3]

Thank you so much for explaining all of this in a way that makes me less worried about maintaining over the holidays! #sortinghatsquad

[@claremcc6163]

This answered so many questions for me! So helpful 😊 thank you

[@dianag5355]

Thank you for doing this! This video along with how to make a calorie deficit not suck several times. I was in the process of moving a few months ago & really struggling to stay in a fat loss phase, your calorie deficit video helped me tremendously with telling me it's ok to set a time limit whether it be a week, 3wks, etc for a deficit and go to maintenance. I was feeling like such a failure & like this video states, not deserving of maintenance. What happened was I stayed at maintenance b/c it did exactly what this video states - you build momentum. I am loving the strength & endurance the extra food is giving and it's helping me to build a better relationship with food overall. I am thinking of doing your jab deficit soon because i really do want to lose the fat, but i am struggling with letting go of the "momentum" phase now - who would have hought! LOL Thank you for all you do, Jordan. Your are changing lives every. single. day.

[@Emsterdove]

#sortinghardsquad ahhh my favorite notifications!!! This is a video I NEED! After cutting for some long I need to learn some long term maintenance habits!! Thank you Jordan ❤️

[@jordansyatt]

Emily Hatcher you win the #SortingHatSquad! Shoot me an email to [e-mail] and I’ll set you up :)

[@CarlCamp]

Great video as always! Was looking forward to this one....just need to figure out how to keep myself from going crazy during the maintaince phase. THANK!!!! YOU!!!! #sortinghatsquad

[@jordansyatt]

CarlCamp thank YOU, my friend

[@MsRossen]

I was one of the persons that used every Q&A asking for the maintenance thank you for listening to me.. after 1,5 years of dieting i am actually at a momentum.. some day ‘s in my deficit and some days not counting but eye balling it.. had a little increase of weight.. but it does not freak me out because i know that i can restrict back to deficit. Now I understand that it is not onley fat but also water (more carbs) and more food in general ik can enjoy my momentum even more.. thank you Jordan and team!! 💞

[@soxbeliever]

Thank you!!!!! I’ve been needing this video! Thanks for always encouraging sustainability ❤️❤️ #sortinghatsquad

[@HN-wy3qt]

Yes! Been wanting to ask this! Just a new follower binging on all your content! Thank you for all you do you incredible human you ❤️ #sortinghatsquad

[@kacicheesemanpa-c9598]

I absolutely LOVE the idea of calling maintenance a momentum phase! How are you both such geniuses Jordan / Susan?! Of course Rico is too...who else could capture such compelling footage of declarations of impending dumps? #SortingHatSquad

[@robertmarshall5982]

Thank you!!!!!!! Really appreciate it as there aren't too many videos on this.

[@daniellemalley8630]

Great video! Definitely helping to relieve some anxiety I have about entering maintenance over the holidays! #sortinghatsquad

[@sbodner03]

Another great video!! Thank you again...time for me to move into a maintenance phase💪🏻 #sortinghatsquad

[@sarahprado4418]

I love this approach! The way you explain things is so simple! Thank you #sortinghatsquad

[@AgingNaturallywithJodylynn]

Love, love the word momentum instead of maintenance! Omg! Mind shift! 🙏♥️

[@doherpa]

Wow, this video spoke so deeply to me. My unhealthy relationship with food was explained here. Thank you, Jordan, for putting all this effort into it. 👊

[@diananakonechny4780]

Such a great reminder At the beginning for patience and keeping a time frame! Seriously one of my weakest points!! Thanks again for a great video! #sortinghatsquad

[@ghostshp5403]

your channel is amazing. thank you for sharing your knowledge!!

[@EineKleineKt]

It’s so awesome of you to share this information freely. Also... can we get a whole video of outtakes? Can that be a thing? Love you guys!

[@tylercaudle1976]

#sortinghatsquad Been pumped about this video. I’ve been contemplating how to go about maintenance at the end of the current fat loss phase I’m in. Perfect timing!

[@antheasarah]

Jordan, you've been life changing to me! For years and years I've overcomplicated things (particularly because I have PCOS so weight loss is HARD and SLOW) when all weight loss comes down to is a calorie deficit. A maintenance period now seems like something I should consider! #sortinghatsquad

[@sofiasanint4583]

#sortinghatsquad !! Here we go!! 🙌🏻

[@DiyaKaiser]

I so needed this😭😭 thank you for this

[@jessicaperron8288]

Taking a break.... brilliant f%$*ing idea J 🤯 thats going to be a game changer! Enjoying the CCC. So far everythings going really well. Thank you ❤ #sortinghatsquad

[@kyleeverhoff9571]

No joke, I was searching your videos the other day looking for something like this. Watching the reverse dieting video & this one together have been super helpful, thank you!! #sortinghatsquad

[@ccharney1]

I freaking love all of your videos and wish I found your channel a long time ago. Thank you for introducing the concept of "momentum" instead of maintenance. #sortinghatsquat

[@rachelmurawski9344]

THANK YOU!! I’ve been a little nervous about how to handle the holidays and traveling after being in a consistent fat loss phase for the last few months. This video was exactly what I needed to be ok with adding in extra calories and taking a break from focusing on fat loss. I’m also looking forward to how it translates into the gym. I have some strength building goals that I’ve been working on, and I’m excited to see how the extra energy will help me hit them! As always, amazing job! (and Rico, too!!! 👏🏼👏🏼) #sortinghatsquad

[@ivytyler]

watched this while taking my afternoon poop. thanks for keeping it entertaining!

[@amyrudolph5712]

#sortinghatsquad. Another fantastic (super duper) video! Appreciate you walking us through how taking a break from “dieting” will help us in the long run. 🦄❤️

[@Faithtalkerss]

I love this energy 😭💯💯😂

[@christinalueckingrichiekac2667]

Thanks so much for this. Just subscribed to your channel. You're amazing!! Such great content :)

[@japscene5752]

I needed this wow im in this exact place in my weight loss and super confused about how to go from here thanks for this

[@latishagonzalez2486]

So glad I found you on IG!!! Love your videos Jordan! TY for all you do! #sortinghatsquad

[@Karen_esque]

Wish I had this info sooner in life, but I’m glad I have it now as I struggle with calorie deficit! Maintenance makes so much sense. This is the first time in my life things are really making sense when it comes to my fat loss, so I appreciate you!! #sortinghatsquad

[@lynnpeter2797]

Jordan, great tips for strategies for finding my maintenance calories.Thank you! #sortinghatsquad

[@angelapena1680]

Jordan thank you so much for everything you do for us. You gave us essential information to live better and to be better. My life has completely change just to see you and hear you. Thank you so much! I love you! #sortinghatsquad

[@patsydavis5105]

Perfect timing for this video! I have been in "maintenance" for about 2-3 weeks now. Really probably more of a diet break since I still have about 8lb I'd like to lose and was going to jump back into fat loss yesterday. I just couldn't mentally do it. This morning I was debating trying again and saw the video. I'm happy in maintenance/momentum and think I'll stay here for a while.

[@777ransack]

Bro I just found your page yesterday love the content I’ve been in a deficit for almost 2 years with some free days and weeks here and their went from 317 down to 192 currently 215 but want to get really lean for summer just because I’ve never been their lol but just like you said I’ve always been scared to increase calories in fear of getting fat again heck Even after watching you weight loss calories video I was eating less calories than I’m supposed to eat for what I want my weight to be at so going to give this stuff a try to change up my intake !!!!!!

[@fitlisa]

Thank you for the video, great as usual! #sortinghatsquad

[@cjenks1974]

Great info!! I did maintenance for awhile, doing the calorie cycling challenge now. Looking forward to losing a bit more fat right now. Alternating between maintenance and fat loss makes this whole journey bearable. #sortinghatsquad

[@yasminea.186]

You have no idea how helpful this is! Thank you so so much for all you do 🙏🏼 #sortinghatsquad

[@adrianahg4963]

OMG this one was really mind blowing 🤯🙌🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽

[@TheClimbingDietitian]

Hey you currently at this stage?

[@nmfrank]

IC REPRESENT! #sortinghatsquad So thankful to have been a part of the Inner Circle since 2017. I’ve learned so much and have made progress that I never thought possible. Being aware of my calorie intake, how to calculate it, track it and use it to my advantage has been one of the BIGGEST takeaways from all this!! THANK YOU!

[@keiramcelligott3056]

Love the content!! This answered so many question for me!! #SortingHatSquad

[@sairuh71]

#sortinghatsquad So glad you made this video! The idea of maintenance can seem so overwhelming sometimes. This helps!

[@majagorsic]

Exactly what I need after calorie cycling challenge! Great video, thank you! #sortinghatsquad

[@gracefullerton1]

You are fed my new fav fitness influencer. So real & honest!! #sortinghatsquad

[@jordansyatt]

Grace Fullerton thank you!

[@tanjabancic6544]

Love your joking&serious-at-the-same-time approach! #sortinghatsquad

[@valerierosales7401]

#SortingHatSquad, I love your videos, i recently started watching them and they have already impacted my life so much! Thanks!

[@lisacarroll969]

How do you always know what I need just at the right time! I thoroughly love your bloopers also🤣#sortinghatsquad

[@ingridr8917]

Wow this came at the perfect time! Thank You! 💕💕

[@maggienold2245]

1. referring to this as a "Momentum" phase is brilliant. 2. seriously, you always seem to share the message that I need to hear in the moment. I have been struggling with this phase A LOT lately. Weighing more combined feeling more bloated has made me want to quit. BUT I haven' and I won't. This video helped a lot - thank you, truly. #sortinghatsquad because Ilu (and my deadlift sucks)

[@ashleecroskey4170]

Such great information coming into the holidays!!! #sortinghatsquad

[@dirthanat]

Perfect timing for me ! And you respond to all my fears ! Thx #sortinghatsquad

[@amylynnwells4746]

Look forward to to putting this into practice. As always, amazing info and so helpful. You've helped me have a better relationship with food. Still working on it but it's definitely getting better. Thank you!!! #sortinghatsquad

[@isabellehonorato7442]

I've lost 22 pounds just applying the knowledge of your videos. Thanks for doing such an amazing job making good information easy to find and use . #sortinghatsquad

[@cindyelizabethgarcia1562]

I’m not at my goal weight I’ve actually gained weight, but I feel like I need a break, I started eating too much and then restricting and shit like that #sortinghatsquat

[@SaraSofia]

Cindy Garcia I literally did the same thing. I lost weight but was eating too little and wasn’t losing any more weight. I took a break for about 5 months and I’m going to start again soon but on higher calories

[@pdaddy1117]

Me too boss

[@RosesareRed38]

Me too 😪 I was only eating 1500-1800 calories for toooo long. I reverse dieted but then I let loose and ended up gaining 15 lbs! Now I’m trying to lose 25-30 lbs on 2000 calories because my maintenance is 2400-2500. I guess I can cut on higher calories 😄

[@ladyinlapine]

Great info with ton of info. I'm way far away from going into maintenance but info great to know. #sortinghatsquad

[@treylaelliott8449]

Perfect timing. Thanks again J! We just discussed this in my appointment today that for the next couple of months we are going to time out and in January jump back on the fat loss cycle. Late to the party this week. But Restrict F**k it cycle #sortinghatsquad

[@aprilsrainey]

Needed this soooooo much. Thank you

[@lucydewitt5092]

I’m new to the page and totally am loving all this advice #sortinghatsquad

[@jacquelineaugusto6833]

Thank you! Great video. Never occurred to me to go into maintenance mode for the holidays! Mind blown! #sortinghatsquad I’ve done so many ah screw it cycles. Damn

[@annaives8356]

Needed this, starting maintenance next week. #sortinghatsquad

[@jamesburgess5491]

#sortinghatsquad Love this video and this topic. Maintenance has been such a struggle for me to go into. Tried the reverse dieting and then freaked out that I was doing it wrong. This is great info and will be working the longer term method after the Calorie Cycling Challenge. Awesome Job!

[@t.e.n3466]

This is actually amazing. Mond has blown after watching every video. Momentum is such an excellent way to mentally shift my response to eating at "maintenance". #sortinghatsquad

[@BiancaRosenbaum]

You're amazing. Thanks for approaching weight issues from a psychological perspective.

[@jordansyatt]

Bianca Rosenbaum thank you so much for the kind words!

[@ashleychatterton6388]

Yes! Great information and great delivery! #sortinghatsquad

[@tamaralynrobbins4717]

This is so clear and concise! Once again making way too much sense!😂 #sortinghatsquad