The maintenance setting has lots of different uses in different situations. You should use the maintenance setting if you goal is to...


1. Keep your body weight within a certain range

  • If your current goal is to keep your body weight the same, this is the setting for you. You can set a body weight range, and the system will adjust your macros over time (if necessary) to make sure you stay there. For some members, maintenance could be the ultimate goal after success with fat loss or muscle gain.


2. Help the system calibrate your macros faster when you first join Avatar

  • If you’ve just started with Avatar or reset your profile after some time away, spending a couple of weeks in maintenance can help the system calibrate to your specific macros faster. In this case, you should set the maintenance body weight range as narrowly as you can, so that the system will have the best change to adjust to your exact maintenance macros.


3. Maintain higher calories after a reverse diet

  • We always recommend that members enter a maintenance phase after their reverse diet. This gives your body more time out of a calorie deficit and gives your metabolism more time to adjust to the increased calorie intake. Extending time out of a weight loss goal prevents yo-yo dieting and encourages strength and muscle building, which can improve your physique and metabolism. 

  • While you maintain after a reverse diet, you should set the maintenance body weight range as wide as you’re comfortable. Some people gain a small amount of weight after switching from reverse dieting to maintenance as their metabolism catches up to the new calories. A wider maintenance range gives your body the best chance to adjust to the higher calories without unnecessary macro changes.

  • Some members are worried about switching to maintenance after gaining a little weight during their reverse. That is normal, but doesn’t outweigh the importance of spending time in the maintenance phase. You may have to live with the added weight for a short while now, but it will pay off greatly when you can diet on much higher calories and with more success later.


For more information, check out our FAQ When Should I Chose the Maintenance Goal?