Скачать или смотреть Upping My Maintenance Calories AGAIN?! | Maintenance Diet Vlog 4.0

In today’s video, I’m kicking off Week 4 of maintenance after my fat loss phase, and something wild happened:

My calorie target went up again.

I’m now eating 2,807 calories per day, which might be the highest maintenance intake I’ve ever sustained without gaining fat. In the past, when I ate this much, it usually meant bulking… or just gaining unnecessary weight. But thanks to consistent tracking, I’ve been able to eat more, feel better, and maintain a leaner physique than ever before.

I’ll also walk you through:

Why tracking still matters even when you’re not in a deficit

How most dads mess up maintenance by treating it like a free pass

What my weight has done after vacation and how I’m interpreting the data

Plus, I share some mindset shifts that make maintenance feel just as disciplined as dieting, but way more enjoyable.

Whether you're new to tracking or a seasoned macro veteran, this video will give you a realistic look at what sustainable, high-calorie maintenance actually looks like.

#nattydads #fitnessmaintenance #fitdadlife
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🔥 Free Fat Loss Calculator (ChatGPT Prompt) 🔥
💪 Estimate Your TDEE & Calorie Deficit for Fat Loss
👇 Copy & Paste the Prompt Below! 👇

Hey ChatGPT, can you help me estimate my TDEE (Total Daily Energy Expenditure) and give me a calorie deficit target for fat loss?

Here’s my info:
Age: [your age]
Gender: [male/female]
Height: [your height in feet and inches *or* centimeters]
Weight: [your weight in pounds *or* kilograms]
Body Fat % (optional): [add it if you know it]

For activity level, choose the one below that fits best:

1. *Sedentary*
Under 5,000 steps/day
No weightlifting or cardio
Desk job or very little physical movement throughout the day

2. *Lightly Active*
5,000–7,000 steps/day
Lifts 1–2 times/week
No additional cardio
Desk job with occasional movement (e.g. walking to meetings)

3. *Moderately Active*
8,000–12,000 steps/day
Lifts 2–4 times/week
May include 1 cardio session/week
Desk job with some light physical labor or active errands

4. *Very Active*
12,000+ steps/day
Lifts 4–6 times/week
Does 2–3 cardio sessions/week
Has a physically active job or lifestyle

Please give me:
1. My estimated TDEE (maintenance calories)
2. A calorie deficit breakdown at:
10% (slow)
15% (moderate)
20% (aggressive)
3. Multiply my current weight by the percentages below to give me a slow, optimal, and too fast rate of weight loss per week:
Slow = *less than 0.5%*
Moderate = *0.5% to 1.0%*
Aggressive = *more than 1.0%*