Macros for Maintenance or Muscle Gain?

Question: Hi! Over the past year (really starting in May of 2020), I've successfully lost 30 pounds with macros! Yay! About May of 2021, I decided to stop counting everyday and let my body cues tell me whether I needed to eat or not. Since May, I've really maintained my weight loss (+/_ 2-3 pounds). At this point, I joined Macros 101 because I would like to see better performance at the gym. I've been doing CrossFit regularly for about a year and while my body composition has greatly improved, I haven't seen strength gains. My question: should I calculate macros for strength gain or should I calculate for maintenance? I'm regretting not tracking all summer because I think I've been hitting maintenance based on my weight, but now I'm not really sure what my maintenance macros are. Thank you!

Answer: Great question! We always suggest eating at maintenance and building the maximum amount of strength and muscle that you can before moving onto a bulk.  

To figure out your maintenance calories I would suggest jumping into module 5 and starting a reverse. You may find that you are eating at maintenance or you may find you are able to add calories-- it will all come down to what the data says. Once you find your true maintenance calories, you'll want to be sure to include progressive overload in your exercise plan so that you can see the strength gains you desire.