Build Muscle and lose fat

Macros refer to macro nutrients ie Protien, fat and carbs.

As for your calories you will lose weight on that based on your stats even at sedentary.

Don't stop your lifting but don't expect muscle gains either.

You need to eat at a surplus of TDEE to gain muscle and along with that comes some fat.

You seem to be on the right track as far as weight loss...depending on how much you want to lose...you might even be able to eat more with your level of activity.

Only other piece of advice I would give is get a kitchen scale and weigh your food to be as accurate as you can. With Cardio if it is steady state get a HRM with a chest strap...if not only eat back 50-75% of your burns, and with weight training it is hard to figure out those burns at all.

If you prefer to have a set number of caloires get your TDEE after you have your logging accuracy down.

To do this you do the following calculation.

Total calories consumed+weight loss in lbs*3500/#of days (I chose 21 days but you could do as little as 7)

That number gives you maintenance subtract off 15-20% and eat those calories everyday regardless of what exercise you do.

Reasses it periodically to make sure you are on track.

If you prefer an esitmate google scooby TDEE enter stats and it gives it to you.

As well if you are lifting and want to maintain Muscle eat enough protien. At least .8g per lb of Lean body mass.

I know people say you can't gain muscle weight while losing your fat storages. But I find this quite funny, because I lost 45lbs and I must have gaind in muscle mass bacause I can lift so much more weight now when I'm in fitness, and I can do sooo much more push ups, even those with a clap in between, and I'm a girl. And I couldn't do that a few months ago. How do you explain this then?
I think you just can't go under you TDEE to much, so yout weigh loss will be much slower. If you only cut for about 200kcal and go to the fitness and do yout strength traing you should lose weight and gain muscle mass. Oh and you need to eat enough protein, this helped me a lot.

Getting stronger and losing weight is not uncommon. Neuromuscular adaptation happens when the muscles are adapting to loads put on them. Also, as one loses weight, exercising gets easier (especially with body weight only exercises) since the resistance is reduced. It's easier to do a push up when you're pushing up 20lbs less weight on your upper body.

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I know people say you can't gain muscle weight while losing your fat storages. But I find this quite funny, because I lost 45lbs and I must have gaind in muscle mass bacause I can lift so much more weight now when I'm in fitness, and I can do sooo much more push ups, even those with a clap in between, and I'm a girl. And I couldn't do that a few months ago. How do you explain this then?
I think you just can't go under you TDEE to much, so yout weigh loss will be much slower. If you only cut for about 200kcal and go to the fitness and do yout strength traing you should lose weight and gain muscle mass. Oh and you need to eat enough protein, this helped me a lot.

Your muscles became more efficient and stronger. Stronger =/= increase mass. At some point, muscles plateau with strength and will require more mass to add more strength or more calories sometimes (maintenance with recomp vs deficit.)

I'm not sure what you mean by macro but I'm

19 Years of age
Height : 179 cm
Weight: 93.6 Kg

I tend to aim for 2200 calories but I'm mostly sat around because I work in IT.
Even though my goal would be to lose weight should I still continue my strength training?

You probably don't know it, but your goal really is fat loss, not weight loss. If you want to be lean and cut, then maintaining your muscle is critical; so yes, you should always weight train. If you only care about a number, then cardio is fine. But keep in mind that muscle is lean and tight, so the more you have, the more fit you will look.

I've been going to the gym a few months now and I've recently started recording my diet to try aid in losing weight.
I currently go to the gym 5 times a week.
Mon Wed Fri I do my strength routine from my local gym.
Tuesday and Thursday I burn around 500 calories on cardio equipment, mainly the Cross-trainer and treadmill.

My goal is to lose weight whilst building muscle...Is there anywhere I can improve, any help is appreciated.

This is exactly what I've been doing and I'm down 19 lbs. and counting (15 lbs. before I joined MFP). I powerlift on M,W,F and run hill sprints and row 5k's on a C2 rower on T,TH. My bench is 405, squat is 455 and deadlift is 520. So yes it is possible to lose weight(fat) while building muscle. You're on the right track if you ask me. This site has helped me dial in my nutrition and now the weight is falling off. Good luck.

Low calorie high protein. Chicken chicken chicken

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

I think the key here is that Muscle weighs more than fat, and the scale does not necessarily reflect your fitness level.

I think you should work on gaining the muscle, and replacing fat, rather than concerning yourself as much with the number on the scale (assuming you're a relatively normal size and weight).

On the other hand, if you have a LOT of weight to lose, then focus on getting the diet under control and cardio.

Measure your strength, the way you feel, and maybe the inches around your waist, arms, and legs.

But the moral to the story is that the best way to measure your fitness level is how well your pants fit and how comfortable you are in the them. The weight scale is secondary.

It always makes me laugh when people say you can't lose weight and gain muscle. I have lost almost 85 pounds in 300 days and gained about 30 pounds in muscle weight. It's a balance for sure and I rarely have huge loss weeks but I am taking it off steady and seeing results in my waist and my upper body is showing the growth in muscle. I make sure I eat healthy protein and limit my carbs and I am able to lift heavier every week. Make sure you take measurements because the fat comes off but the muscle may offset the scale. I have dropped 4 pant sizes and 2 shirt sizes. I work out 5-6 times a week and do my cardio after I lift on lift days. I also swim 3-4 times a week for added burns. Good luck!

how did you measure this, because it equates to about .7lbs of muscle gain per week. Even if you were morbidly obese it would be nearly impossible to gain that kind of mass, especially on a deficit. Heck, that be difficult on a surplus.