Energy Set Point Range Theory
When people talk about “maintenance” in relation to food energy consumption, they often mean the calorie target that keeps them neither gaining nor losing fat. Maintenance is usually expressed as a single number—often hoped to be the magic number that results in stable weight. But, despite sticking to this target, we often see fluctuations in weight due to things like water retention, menstrual cycles, or digestive changes. So, why does weight stay relatively stable most of the time, even when our energy input sometimes fluctuates with imperfect adherence to calorie targets? Or why do we not see results from our new bulk or cut straight away? As with many things in life, the answer isn’t so simple. This is where Energy Set Point Range Theory comes in.
Energy Set Point Range Theory Visualized
Terms like Total Daily Energy Expenditure (TDEE) get tossed around a lot in the nutrition world. While TDEE is a useful concept, overly simplistic explanations often leave people scratching their heads. But nuance? That’s boring, right?
Recent research suggests that we should think of our maintenance calories as a range rather than a rigid number. After all, the human body is remarkably adaptable to environmental factors. Imagine a vertical scale representing calories: at the center, we have the “set point,” where maintenance calories fall. Above this point is a caloric surplus, and below it, a caloric deficit. Now, instead of a single line, picture a box above and below that center line. This box represents the set point range. To move into a surplus, you’d need to go above the box; to enter a deficit, you’d have to drop below it. Below is a visual representation of this idea.
Phenotypes and Set Point Ranges
The internet is full of jargon like "somatotypes," which I believe is pseudoscience that’s more about self-limiting than helping people understand their bodies. When I talk about "phenotypes" in this context, I’m referring to different types of individuals who might engage with their energy set point ranges differently. Genetics definitely play a role, but they don’t define your potential.
To avoid the temptation to compare yourself to others (which rarely leads anywhere good), I’m going to use analogies from home economics to illustrate different "phenotypes."
Frugal Spender Phenotype
This type is meticulous with their energy spending, much like someone who scrupulously manages their finances. Regardless of their income, a “Frugal Spender” phenotype uses income efficiently and doesn’t easily waste money on a raw deal. They use this strategy to buy more with the money they have as an alternative to savings. Like an energy commodity day trader they know what the price should be, of everything.
Spender Phenotype
People in this group tend to use energy rapidly, similar to someone who spends money freely without thinking about the future. They may struggle to accumulate savings and wealth but not at acquiring consumer goods or living it up.
Budgeter Phenotype
The opposite of the "spender," budgeter are better at holding on to energy, even in times of scarcity. The budget allows them to spend when needed but also save for a rainy day. Their wealth is allowed to grow more favorably as a result.
Super Saver Phenotype
Like a dragon on a mountain of gold, the "super saver" phenotype tends to hoard energy. The rainy day fund is full and they are contributing the maximum to retirement. Even if the budget allows for it they struggle to spend on any luxury item big or small.
Frugal Spender Phenotype in Action
Take my partner, for example. She falls into the "frugal spender" phenotype. It's relatively easy for her to maintain a low body fat percentage, which has led to some envy from others. However, trying to get her into a caloric surplus for muscle growth is a challenge. We’ve done a bulk phase together for resistance training, and it’s like pulling the hair I do not have out, to get her enough calories to make progress. Even though she can eat nearly the same amount as I do (and I’m almost twice her size!), it’s difficult to push her into a surplus requiring a constant state of forward energy momentum. If we reduce her calorie intake or add more physical activity, she quickly finds herself again in a deficit.
Spender Phenotype in Action
I might be a "spender." I’m not as extreme as some, but I tend to burn through energy quickly, meaning it takes a lot more food for me to add muscle or fat. On the flip side, I’m also better at cutting weight when needed. Since my body doesn’t require in a constant state of forward momentum, I can reasonably reduce calories to enter a deficit. More easily than someone with a "frugal spender" metabolism, I don’t have as much trouble building muscle.
Budgeter Phenotype in Action
People who fall into the "budgeter" category often struggle with cutting weight, as their systems are primed to hold on to energy. However, they tend to see better muscle growth when they enter a surplus. Their bodies are more efficient at storing muscle than someone with a "spender" phenotype, but they have to work harder to enter a caloric deficit.
Super Saver Phenotype in Action
Lastly, the "super saver" phenotype has a strong evolutionary drive to survive when energy is scarce, often making fat loss extremely difficult. In times of abundance, these individuals are still hard-wired to store as much energy as possible contributing to the fastest muscle gains. These individuals may struggle the most in a modern environment full of easy food access, as their bodies are doing everything they can to hold onto fat reserves, even when it’s not necessary for survival.
Conclusion
As you progress on your journey toward health and wellness, remember that there’s always more to learn. Over-simplified models—like a single TDEE target—can be a good starting point, but they don’t capture the full complexity of individual variation. Instead, think of your energy set point as a range. This shift in mindset will help you avoid frustration when you face challenges, whether you’re cutting or bulking.
If you identify with a particular phenotype—or even somewhere in between—use that knowledge to better prepare for your body’s unique responses, rather than seeing it as a limitation. Let your tracking data inform your assumptions, not your preconceived notions. Remember: comparison is the thief of joy. No one gets to choose their genetic predispositions, so focus on leveraging your strengths and addressing your weaknesses.
In a modern, food-rich environment full of temptations to stay sedentary, adapting to your own energy set point range will help you live a vibrant, healthy, and dynamic life for decades to come!
