Weight training..eat at a deficit still?

Nouurann

So I'm doing more weight training than cardio now with the goal of losing fat and toning. Should I still be eating at a deficit? If so how much? I'm 5'6 and fluctuate between 133-138 with a goal of 120! Thank you

MKEgal

You're already at a healthy weight. At 133 your BMI is 21.5, which is in the middle of a healthy range (18.5 - 25). Going to 120 would put your BMI at 19.4.

I'd focus on maintaining weight, keep your plan of increasing weightlifting to build & tone muscle. (Weightlifting isn't an effective way to lose fat, but it will tone & sculpt the muscle that's being revealed as the cardio you do helps you burn fat.)
Along with that, increase your percentage of protein so your body can more easily build muscle. The high end of a healthy range for protein is 35% of your total calories.

Here's a table which explains the healthy ranges:
page 1, carbs, 45 - 65% of calories (4 cal per gram)
page 2, fat, 20 - 35% of calories (9 cal per gram)
page 4, protein, 10 - 35% of calories (4 cal per gram)

To maintain weight while active 30 min / day, Harvard Medical School says to have 15 cal / lb.
133 x 15 = 1995
So if you did 35% protein, that's 699 cal.
That would leave 45% carbs (898 cal) and 20% fat (399 cal).

Liftng4Lis

Weight training during a deficit will help maintain muscle while losing fat. Keep up the great work.

Carlos_421

Yes, even with weight training, the only way to lose fat is to eat at a deficit. Just stick with the same overall deficit that's been working for you so far.

When you reach your goal weight, increase calories slowly up to maintenance, then very slowly into a moderate surplus in order to gain muscle.

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