Ok — you submitted your macro assessment and got your personalized counts back. Now you’re probably thinking: “Cool… but what does all this actually mean?”
No worries. You’ve got both Maintenance and Fat Loss numbers, so you can choose the approach that fits your goals, your lifestyle, and your body — without guesswork. Here’s how to make sense of your macros and use them confidently.
Why You Get Both Fat Loss and Maintenance
We provide both sets of numbers so you can:
Pick what fits your current goal — whether dropping body fat (Fat Loss) or maintaining weight while building strength (Maintenance).
Have a plan for long-term success — your Maintenance macros help you sustain progress and transition smoothly after a Fat Loss phase.
The Difference Between Fat Loss and Maintenance
Maintenance Macros
Purpose: Keep your weight steady while improving body composition
Benefits: Balanced, sustainable, and supports muscle growth
Who it’s for: Anyone looking to maintain weight, build strength, and create healthy, long-term habits
Fat Loss Macros
Purpose: Reduce body fat through a calorie deficit
Benefits: Focused and results-driven for short-term fat loss
Who it’s for: Anyone ready for a more intense, short-term approach
Making an Informed Choice for Your Body
Think about:
Your Goals: Lose fat or maintain while improving your shape?
Your Lifestyle: Which plan fits your daily habits?
Your Body: Notice how your energy, workouts, and hunger respond and adjust if needed.
💡 Pro Tip: These macros are designed by nutrition experts — but your own biofeedback matters most. Choose the plan that feels right for your body and your life.
Why Both Matter
Flexibility: Goals and life change. Having both counts lets you adjust without starting from scratch.
Smooth Transition: Move from Fat Loss to Maintenance seamlessly to hold your results.
Confidence: Understanding both gives you clarity and control over your nutrition.
Adjusting Your Macros
Adjusting macros is a normal part of the process as you move between phases:
Follow the Move Together manual (page 36) for safe guidance on adjusting from Fat Loss back to Maintenance.
Review your bio-feedback (page 26) for tips on when and how to tweak your numbers.
Common Questions:
I’m Gaining Weight. What Should I Do?
Fluctuations are normal, especially during a cutting phase. The scale is just one measure — also consider:
Energy levels
Sleep quality
Workout performance
Some changes may be water retention, especially after increasing carbs.
Your macros are carefully calculated by our Nutritionist and Dietitian. If something feels off, email support@movesapp.com for a review.
I Feel Tired or Low on Energy
Low energy in the first few days is normal as your body adjusts.
If fatigue continues, check your bio-feedback and reach out to our team for guidance.
I Still Have Weight to Lose. How Long Can I Stick With These Numbers?
Fat Loss macros are designed for 4–12 weeks at a time.
Limit total Fat Loss phases to 8–24 weeks per year to protect long-term health and metabolism.
Follow guidance in the Move Together manual:
Nutrition during fat loss (page 14)
Transitioning from Fat Loss to Maintenance (page 34)
Following these steps ensures your results are sustainable, safe, and effective.
I'm Pregnant and Only Received Maintenance Macros
There's a good reason for that! This article will explain more.
Next Steps
Check out the “Macro Counting” section of your Challenge Manual for tips on tracking, adjusting, and using your biofeedback to maximize results.
You can also read this helpful article if you're new to tracking macros: A Beginner’s Guide to Following Macros (Without Losing Your Mind)
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we’re dedicated to making sure you have the best experience possible!