Eating enough to build muscle while still keeping body fat in check can be a challenge for anyone who wants to feel stronger, fitter, and more confident without obsessing over calories. For many women, the idea of bulking (eating in a calorie surplus to quickly build muscle) followed by cutting (eating in a calorie deficit to shed excess fat gained through bulking) later on might feel extreme or unappealing. That’s where “maingaining” comes in.
Maingaining is considered a middle-ground nutrition approach that focuses on building muscle at a slower, steady pace, while minimizing fat gain. Think of it as a more sustainable alternative to the cycle of bulking and cutting—and potentially a more realistic and appropriate option for the everyday exerciser who wants to build muscle tone with subtle diet shifts. “Maingaining is an approach to potentially increase muscle mass or lean mass without gaining a lot of weight or fat, which I feel like is the dream goal for most people,” says Jason Machowsky, RD, CSCS, an exercise physiologist and board-certified sports dietitian.
Curious if this method could work for you? Read on for the ins and outs of maingaining, including how it works, who it’s best suited for, and how to get started.
Meet the experts: Meet the experts: Jason Machowsky, RD, CSCS, is an exercise physiologist and board-certified sports dietitian.
How Maingaining Works
Maingaining is a muscle-building approach to eating that focuses on adding only a slight calorie surplus—about 5 percent—to fuel muscle growth without gaining excess fat. This approach is supported by a recent study in Sports Medicine-Open, which involved 21 participants (two women and 19 men), and hinges on three key pillars: eating just enough overall calories to support gains, prioritizing protein, and staying consistent with strength training, according to Machowsky.
In the aforementioned study, participants were split into three groups to see just how different calorie intakes affect muscle growth and strength in people who already lift weights. Over eight weeks, they compared three groups: one eating about 15 percent more calories than they burn, one eating about 5 percent more, and one eating just enough to maintain their weight. While the 15 percent group gained more total mass, there was no difference in muscle strength or thickness between the 15 percent and 5 percent groups. The study suggests that you don’t need to eat a huge calorie surplus to gain muscle; a small calorie bump may be just as effective.
But before you get too excited, it’s important to note that this was a small study and focused on already-trained lifters. More research is needed to know exactly how effective maingaining is for women compared to traditional bulking for building muscle.
Unlike traditional bulking, which often involves significant daily calorie surpluses (and the fat gain that comes with them) of up to 20 percent above what you need to maintain your current weight, maingaining emphasizes gradual progress. This makes it ideal for those who want to avoid the drastic weight fluctuations of bulking and cutting cycles while still making steady muscle gains. “It’s kind of like driving: You can drive fast, overshoot the exit, then double back, or you can just slow down as you approach the exit, careful not to miss it,” says Machowsky.
“Your body doesn’t need a large surplus of calories on a daily basis to build muscle,” he says, “but it needs some level of surplus, even a small, consistent one.”
In simpler terms: Maingaining is about finding balance. You’re eating enough to gain muscle, but not so much that you’re packing on extra pounds you’ll need to shed later.
Does maingaining work for women?
The short answer? Yes. But there are a few caveats. While the bodybuilding world often favors the traditional cycle of bulking and cutting to build muscle, many trainers and scientists like Machowsky suggest that maingaining offers a simpler, more sustainable option for women who strength train recreationally and want to gradually build muscle tone without overhauling what they eat.
One factor that makes maingaining effective is its focus on consistency. By staying close to your maintenance calorie level, you avoid the ups and downs of bulking and cutting. This steady approach can help women avoid some common pitfalls, like yo-yo dieting or burnout from overly burdensome or restrictive eating patterns, says Machowsky.
However, individual factors such as training experience and whether you’re diligent about tracking calories and macros will likely impact how well maingaining works for you. “The potential effectiveness of maingaining depends on the individual’s response, and certainly the consistency of their eating and training habits,” Machowsky says. Maingaining works best for women with a solid strength training routine consisting of at least three sessions per week, hitting each muscle group at least twice per week, and prioritizing progressive overload (more on that later).
How To Start Maingaining For Lean Muscle Gains
1. Calculate your maintenance calories.
Your maintenance calorie level is the number of calories you need to eat daily to maintain your current weight. Use an online calculator such as the National Institute of Health’s Body Weight Planner, which factors in your current weight, fitness level, and weight-loss goals to calculate how many calories you should eat to hit your target within your desired timeline. Bonus: It also provides a calorie goal to help you maintain your weight once you’ve reached it. From there, add a small surplus—about 5 percent more calories—to fuel muscle growth. For some, consulting with a registered dietitian to estimate your unique daily calorie needs may be helpful.
For example, if you weigh 150 pounds and usually eat about 2,000 calories a day, you’d bump that up by just 100 calories to start maingaining, which is barely more than a spoonful of peanut butter. “It’s a very subtle increase,” says Machowsky.
2. Nail your macros—especially protein.
The next step is to check if you’re eating enough protein, the MVP of muscle-building nutrition. Machowsky recommends aiming for around 0.8 to 1 gram of protein per pound of body weight. For our 150-pound example, that’s about 120 to 150 grams of protein daily.
To track your intake and ensure you’re hitting your protein goal, consider using a macro-tracking app like MyFitnessPal (Free for iOS and Android, or $79.99 for yearly premium) or Lose It! (Free for iOS, or $39.99 per year for the premium version). These apps let you log your meals and snacks, giving you a clear picture of how much protein you’re getting throughout the day. They can also help identify any gaps, making it easier to adjust your diet as needed.
If you’re already getting enough, that extra 5 percent of calories can come from anywhere—carbohydrates, fats, whatever. But if your protein is on the low side, make sure those extra calories are coming from protein-rich foods. It’s a small tweak, but it helps ensure your body has what it needs to build muscle.
3. Train for muscle growth.
Maingaining relies on consistent, strategic strength training. “If you do additional eating without any sort of training or lifting, then your body’s like, ‘Oh, I have the extra calories, I guess I’ll just store ’em for fat.’” To stimulate muscle growth (a.k.a. hypertrophy), he recommends prioritizing these training principles:
- Progressive overload: Gradually increase the weight, reps, or intensity of your workouts over time. If you’re doing an exercise—like curling five-pound weights for 15 reps—and it feels too easy, you’re not pushing your muscles hard enough to make them grow, says Machowsky. You don’t need to work out until you’re totally exhausted or sore, but the effort should feel tough by the end of your set.
- Full-body focus: Aim to hit all your major muscle groups with enough intensity at least twice a week so your body uses the extra food and protein you’re eating to build muscle, not just store it, he says. Do plenty of compound movements like squats, deadlifts, and pushups, along with accessory exercises.
- Adequate recovery: Rest days and enough sleep are non-negotiable for muscle repair and growth. Plan one to two rest days per week with light activities like walking or stretching to aid recovery. Aim for seven to eight hours of sleep nightly, as this is when your body rebuilds and repairs muscles.
4. Commit to slow, but steady, progress.
Here’s the trade-off: Maingaining leads to slower muscle growth compared to bulking, but it allows you to maintain a more consistent physique without adding excess fat. Machowsky likens it to “threading the needle.” You don’t want to overconsume, which can lead to fat gain, but underconsuming won’t stimulate muscle growth. Manage your expectations by thinking of it as playing the long game for sustainable progress. Celebrate small wins, like feeling stronger or noticing more muscle definition over time.
Is maingaining right for you?
Maingaining tends to appeal more to people with an average body composition or those who’ve been overweight before and want to build muscle without adding fat. It’s a good option for people who are okay with slower progress while avoiding fat gain. It can be a great fit for women who:
- Want to build muscle but prefer not to add excess fat, even temporarily
- Dislike the idea and practice of traditional bulking and cutting cycles
- Are ready to prioritize consistency in both nutrition and strength training
However, if you’re someone who’s already pretty experienced with lifting and has a lot of muscle, it’s likely going to take more than a 5 percent increase in daily calories to see changes compared to someone who’s just starting out. Plus, genetics play a role—some people respond really well to a small calorie surplus, while others, known as “hard gainers,” might need to eat a lot more to see any changes, says Machowsky.
At the end of the day, whether or not maingaining is a good fit for you depends on your goals. If you’re fine with gaining some fat along with muscle and plan to lose the fat later, traditional bulking might be better. But if you’re someone who really doesn’t want to gain fat and prefers a slower, steadier approach, maingaining is a great fit. Just keep in mind that your training, your body’s unique response, and tracking the calories and protein you’re eating will all influence how well this works for you.
And if you’re curious about how to customize a maingaining plan for your needs, consider working with a dietitian or certified personal trainer to fine-tune your approach. Remember, slow progress is still progress—and in the world of muscle-building, consistency is always key.
Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.
