Eat maintenance or BMR calories to drop BF percentage?

aarilynn
aarilynn Posts: 74 Member
edited December 2024 in Health and Weight Loss
Or do I still need to create a calorie deficit to cut body fat?? My weight on the scale is not changing (has not changed since late May)... my body is SLOWLY changing though. I'm at a healthy weight, and not looking to lose more than 5 pounds, if I don't need to lose any more weight, that's fine too... however, I've been creating a daily deficit of maybe 300 or a little less calories per day, it use to be a ~500... but for about a month now I've been eating more, aiming to net my BMR... but still after weeks there has not been any changes on the scale. Why create a deficit if my body isn't dropping weight? Do I really need to focus so much on that?

Replies

  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    When you are sooo close to your goal like you are, and are focusing on body fat, forget about the scale.

    that being said, you want to eat above your bmr, not at. Try increasing your net cals to 100 above your BMR and if you haven't already, add more strength training and less cardio to your routine.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    That 300 or so deficit should be below present TDEE. Now, if you normally lift moderate to heavy 3-5 times a week, and you maintain at [say] 1900 calories, then you can eat 300 or so calories under 1900.

    For some, they get to the point of leanness where maintaining a static deficit every day may not do the trick. This is where those individuals may benefit from carb cycling where on days you lift, you eat 100 under maintenance and on rest days eat 500 below maintenance. Your protein and fat intake stay constant every day, you just up your carbs on lifting days and do less than 100g of carbs on rest days.
  • DaysFlyBy
    DaysFlyBy Posts: 243 Member
    carb cycling where on days you lift, you eat 100 under maintenance and on rest days eat 500 below maintenance. Your protein and fat intake stay constant every day, you just up your carbs on lifting days and do less than 100g of carbs on rest days.

    Been wondering lately WTH carb cycling meant, thanks!
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