What Should My Macros Be for Maintenance

The Maintenance Macro Formula That Actually Works

To figure out what should my macros be for maintenance, you don't need a complicated calculator; you need a simple, reliable starting point. Multiply your current bodyweight in pounds by 15 to find your daily calories. From there, set your protein at 1 gram per pound of bodyweight. The rest is simple math. For a 170-pound person, this means starting at around 2,550 calories with 170 grams of protein. This approach ends the cycle of guessing and watching the scale creep back up after a successful diet. You're likely here because you've worked hard to lose fat or build muscle, and now you're terrified of losing that progress. The transition to maintenance feels like walking a tightrope. One wrong move, and you're back where you started. Forget the confusing apps and conflicting advice that tell you to slash carbs or fats to unsustainable levels. The goal of maintenance isn't just to maintain your weight; it's to maintain your sanity and build a sustainable lifestyle. Your body doesn't operate on a perfect daily balance. It operates on weekly averages. This formula gives you a solid anchor, a baseline you can trust and adjust over time. It puts you in control, not an algorithm.

Why Your Old Dieting Macros Will Sabotage Maintenance

Continuing to use your cutting or bulking macros during maintenance is the fastest way to undo your progress. While total calories determine whether you gain or lose weight, your macronutrient split determines what that weight is made of-muscle or fat. The number one mistake people make is drastically cutting their protein intake once the “diet” is over. They switch from a high-protein deficit to a high-carb, moderate-fat maintenance plan, and within six weeks, they look softer and less defined, even if the scale hasn't moved much. This happens because protein is the most critical macro for preserving lean muscle mass. When protein drops, your body is more likely to break down muscle tissue for energy, especially if your activity level remains high. Let's look at the math for a 2,500-calorie diet. Person A eats 170g of protein, 285g of carbs, and 73g of fat. Person B eats 100g of protein, 350g of carbs, and 83g of fat. Both are eating 2,500 calories, but Person A will retain significantly more muscle, have better satiety, and maintain a leaner physique. Your maintenance macros are not just about hitting a calorie number; they are a strategic tool to protect the body composition you worked so hard to achieve.

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The 3-Step Protocol to Dial In Your Exact Numbers

Finding your perfect maintenance macros is a process of starting with a solid estimate and making small, logical adjustments. This isn't guesswork; it's a systematic approach. Follow these three steps for two full weeks before changing anything. Your body needs time to adapt and show you what's really happening.

Step 1: Anchor Your Calories and Protein

These are your non-negotiables. First, calculate your starting calorie target. Use this simple multiplier based on your activity level:

• Sedentary (desk job, little exercise): Bodyweight in lbs x 13
• Lightly Active (exercise 1-3 days/week): Bodyweight in lbs x 14
• Moderately Active (exercise 3-5 days/week): Bodyweight in lbs x 15
• Very Active (intense exercise 6-7 days/week): Bodyweight in lbs x 16

For most people who lift weights regularly, 15 is the perfect starting point. A 200-pound person would start at 3,000 calories (200 x 15). Next, set your protein. This is the most important macro for body composition. Set it at 0.8 to 1.0 grams per pound of bodyweight. For our 200-pound person, that's 160-200 grams of protein. Let's use 200g for simplicity. This provides 800 calories (200g x 4 calories/gram).

Step 2: Set Your Fat Intake for Hormone Health

Dietary fat is crucial for hormone production and overall health. Don't make the mistake of cutting it too low. A good range for fat intake is between 20% and 30% of your total daily calories. For our 200-pound person eating 3,000 calories:

• 25% of 3,000 calories = 750 calories from fat.

To convert this to grams, divide by 9 (since fat has 9 calories per gram):

• 750 / 9 = 83 grams of fat.

This number provides a healthy baseline that supports bodily functions without being excessive. For most people, a range of 70-90g is a solid target.

Step 3: Fill the Remainder with Carbs

Carbohydrates are your body's primary energy source, especially for high-intensity training. Once you've set your protein and fat, the rest of your calories are allocated to carbs. This makes carbs your main variable for future adjustments.

Here's the final calculation for our 200-pound example:

1. Total Calories: 3,000
2. Protein Calories: 200g x 4 = 800 calories
3. Fat Calories: 83g x 9 = 747 calories (let's round to 750)
4. Calories Used: 800 (protein) + 750 (fat) = 1,550 calories
5. Remaining Calories for Carbs: 3,000 - 1,550 = 1,450 calories
6. Carbs in Grams: 1,450 / 4 = 362.5 grams

Your Starting Maintenance Macros: 200g Protein / 83g Fat / 363g Carbs.

Track this intake consistently for two weeks. Weigh yourself daily under the same conditions (e.g., after waking up) and take a weekly average. If your average weight remains stable (within a 1-2 lb range), you've found your maintenance. If it's trending up, reduce calories by 200, primarily from carbs (a 50g reduction). If it's trending down, add 200 calories, primarily from carbs (a 50g increase).

Week 1 Will Feel Wrong. That's How You Know It's Working.

When you transition to maintenance, especially after a long cutting phase, the first 7-10 days will feel strange, and the scale might scare you. Expect it. If you've been in a calorie deficit and restricting carbohydrates, your weight will likely jump up by 2 to 5 pounds in the first week. This is not fat. It is water and glycogen. For every gram of carbohydrate your body stores, it also stores about 3-4 grams of water. As you reintroduce carbs, your muscles fill with glycogen, pulling water in with them. This is a good thing-it means your muscles are full and ready for performance. Your job during this first week is to ignore the daily scale fluctuations and trust the process. Focus on your weekly average weight. By the end of week two, the initial water retention will have stabilized, and you'll get a true picture of your energy balance. Good progress isn't a static number on the scale; it's a stable weekly average weight, improved energy in the gym, and better sleep. If you're constantly gaining more than 1 pound per week after the initial jump, it's a sign your calorie target is slightly too high. Don't panic. Make a small 150-200 calorie adjustment and continue monitoring.

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Frequently Asked Questions

The Importance of Protein on Maintenance

Keeping protein high (0.8-1.0g per pound of bodyweight) is the single most important factor for maintaining muscle mass. Calories control your weight, but protein controls your body composition. Lowering it too much tells your body that the muscle you built is expendable.

Adjusting Macros for Workout vs. Rest Days

For simplicity and consistency, keep your macros the same every day. Your body repairs and grows for 24-48 hours after a workout, not just on the day you train. Advanced trainees can cycle carbs (higher on workout days, lower on rest days), but for most people, a consistent daily target is more effective.

How Long to Test Your Maintenance Numbers

Give your body at least two full weeks at your calculated starting macros before making any adjustments. Daily weight can fluctuate due to water, salt, and digestion. You need 14 days of data to see the real trend in your weekly average weight.

The Role of "Intuitive Eating" in Maintenance

Intuitive eating is an advanced skill, not a starting point. It works best after you've spent months tracking macros and truly understand portion sizes and your body's hunger cues. Trying to jump straight to intuitive eating after a diet often leads to rapid weight regain.

What to Do After a High-Calorie Day

Nothing. Do not starve yourself the next day to compensate. This creates a destructive binge-restrict cycle. One high-calorie day will not ruin your progress. Simply accept it happened and get right back on your plan with your next scheduled meal. Consistency over time is what matters.