Calories to lose fat while maintaining lean muscle mass?

berrydana7

Hi! This is my first time going on a cut. I've bulked up enough to the point where i'm satisfied with my strength and the muscle. I'm hoping to maintain the strength level and muscle during the next few weeks. Many people reduce 500 calories from their maintenance when pursuing fat loss. I'm a bit hesitant to reduce 500 as i'll only be consuming calories in the 1500s and there'll be a possibility i'll lose muscle mass and strength Anyway, my maintenance calories is 2077 and I plan to cut at 1765 with 20% carbs, 40% protein and 40% fat. I'm 5ft 2, 18 female if that helps. Feedback would be appreciated

terbusha

I'd do more carbs in your diet. How much weight/body fat are you looking to cut? I've had too success cutting with 40% protein/carbs and 20% fat. The higher protein combined with continuing to weight lift will do a great job at preserving the muscle you've built. Eat as much food as you can while cutting at a good rate. If you don't have a lot to lose, shoot for ~1 lb/week (or less if you don't have a specific time frame). The slow cut will protect your gains.

Allan

berrydana7

thanks for the feedback! I took your advice and changed my macros to 40/40/20 split I don't have a set weight i want to lose but i do want to be around 18% body fat so that I will be able to see my abs. okay i will stick to 300 calories deficit per week and see how things go before reducing more

cdahl383

I would think 10-20% calorie deficit while eating 1g protein per 1 lb LBM and continuing to lift heavy would do the job.