Maintenance is a moving target
"Eat at your expenditure" sounds simple, but expenditure is an estimate and life is noisy — tiny errors compound, and six months later you've drifted a few kilos without ever "going off plan." A maintenance goal in Gravl Macros corrects for that drift automatically.
How it works
The band is ±0.7 kg around your target weight. While your trend weight sits inside it, your calories simply track your adaptive expenditure — pure maintenance, no adjustment at all.
Step outside it and a daily correction appears, pointed back toward your target. Its size is 0.15% of your body weight per week, converted to calories:
| Your weight | Correction |
|---|---|
| 60 kg | 99 kcal/day |
| 70 kg | 116 kcal/day |
| 80 kg | 132 kcal/day |
| 90 kg | 149 kcal/day |
| 100 kg | 165 kcal/day |
The maintenance band
A target of 75 kg, where the correction works out to about 124 kcal a day. Inside the band nothing happens.
- Trend weight
- Maintenance band (±0.7 kg)
- Target
Above your target it's subtracted, below it's added. That is the entire mechanism: one band, one number, one direction. It is gentle by design — enough to reverse a slow drift over a few weeks, never a crash correction — and it disappears the moment your trend is back inside the band.
Note it is scaled to your body weight, not to how far you have drifted. A trend 0.8 kg over target and one 3 kg over get the same daily correction; the further one simply takes longer to come back.
For the curious: the numbers
| Detail | Value |
|---|---|
| Band | ±0.7 kg around your target weight |
| Correction rate | 0.15% of your body weight per week |
| Converted to calories | rate × 7,700 kcal/kg ÷ 7 |
| Inside the band | No adjustment — calories track your expenditure exactly |
| Applies when | Your goal is Maintain, and a trend weight exists |
| Skipped during | A diet break |
Where you see it
The maintenance status card shows which side of the band you're on and whether a correction is active, and your weekly check-in folds the same logic into its suggestions. Nothing changes without the usual ritual — you still apply or keep targets yourself.
What it needs
The same two habits as everything else: logged days and regular weigh-ins. Maintenance mode leans entirely on your trend weight, so the more consistently you weigh in, the earlier a drift is caught.
Two conditions switch it off. It only runs when your goal is maintain — a cut or a bulk has its own pace and doesn't need it. And it is skipped for the length of a diet break, on purpose: a diet break is a deliberate move away from your target weight, and correcting for it would defeat the point.