How fast can maintenance reasonably run weight maintenance?
0.5–1% of bodyweight per week is the sweet spot. The calculator picks within that band and protects lean mass by capping the deficit.
Fat Loss Calculator weight maintenance
Most fat-loss calculators sell speed. weight maintenance reward the opposite: a deficit you can hold for months, not a sprint that collapses by week six. This page builds a daily calorie target and timeline for maintenance around what research actually supports — a 20% deficit, capped, floored, and stretched by a 10% buffer because real life is messier than the math.
Why pace matters for weight maintenance
Fast fat loss costs lean mass and adherence. weight maintenance progress fastest when the weekly rate sits at 0.5–1% of bodyweight — fast enough to feel the trend, slow enough to keep training and recovery intact.
Anyone can lose weight for a fortnight. maintenance who finish weight maintenance were running a deficit they could still hit on month three.
How the calculator builds your plan for weight maintenance
TDEE comes from Mifflin-St Jeor plus activity. The deficit is set at 20%, clamped between 300 and 750 kcal/day, and the daily target is floored at 1200 (women) / 1400 (men). weight maintenance respects health markers — no aggressive starvation defaults.
Weeks-to-goal multiplies the math by 1.10 to account for adaptation. Treat the timeline as honest, not optimistic.
How AJYX runs weight maintenance
Inside AJYX, your fat-loss plan adapts as the weight trend responds — the app rebalances calories before plateaus and integrates training so lean mass holds throughout weight maintenance.
Use this page as the standalone read. Move into the app once you want weight maintenance managed instead of recalculated.
FAQ
Should maintenance ever push for a bigger deficit?
Short windows (4–6 weeks) of a 25–30% deficit are workable with rigorous recovery and high protein. As a default, no — adherence drops more than the deficit gains.
What happens if maintenance stall during weight maintenance?
First check actual adherence over the past 2 weeks (it is usually the answer). If real, drop calories by 100–150/day or add 1–2 strength sessions before cutting further.