"You can't build muscle on a deficit"

I've wondered this too. Because I lift weights and squat, but I'm also in a deficit because I want to lose weight until I reach my goal weight. So does that mean I'm wasting my time lifting and squatting and shouldn't do it until I reach my goal weight..?

Not at all. You can gain muscle strength and endurance even if you're not adding actual mass to your muscles. And lifting or resistance training while losing weight will help you maintain the lean body mass you do have, so when you get to your goal weight, you'll probably be much happier with your overall body composition. People who eat at a larger calorie deficit and don't do resistance training along the way are more likely to lose more lean body mass as they lose weight, resulting in a higher body fat percentage.

I have a questions about this - I didn't know about losing muscle when I first lost most of my weight (20 out of 30 pounds) and I didn't lift weights while dieting (or really exercise at all). Does that mean I likely lost muscle? If I start lifting weights, can I get my original muscle mass back or am I stuck where I am until I stop eating a deficit?

Also... how can your muscles get stronger and build endurance if they can't grow (build mass)? What's changing that can make you stronger without more muscles cells?

um i had NOOOOO muscle before i started my weight loss the 2 started hand and hand lol I went from 20 YEAR lifestyle of eating and gaming and sitting on my tushy and build nice pecs with my um mouse?

But in conversations like this its really evident no matter what evidence you lay before people there is no changing their idea's . Because its what you BELIEVE doesnt make you correct. Its like the world is flat debate all over again

1200 is sufficient for dietary needs, for anyone.

2000 calories-- You're male, at maintenance (I assume), 16 years younger than me and well, you actually spend less time at exercise than I do. But you're probably more active overall, unless you too have a desk job.

Actually, 2000 seems kind of low for a young male in maintenance. Are you tiny? Can we make fun of you for being tiny? Because that's what it seems like when the men make fun of the women here for eating less, except they actually imply worse-- that we're stupid. Rolling eye gifs and outright ridicule. And then more men come in with "QFT" and "he's so right". It's bizarre.

2000 is actually a small deficit for me. I'm 34 in 2 months. I am tiny 5'7 155 lbs, feel free to make fun of me for being tiny if you'd like. Doesn't make me sad or mad. Like I've said many times before, I never play the victim. Some people enjoy that but to me that's a lovers game.. I prefer to analyze the problem l, attack it and destroy it.

That's not the issue. What if I don't 'exercise' because I have an active job, so there is no 'eating back' for me, but I still get to 1200 for my recommendation. Can I get adequate vitamins, fiber, fat, protein, minerals and carbs on 1200? Is it different if instead of my active job I have a desk job and go for a 30-minute jog? Would the jogger need an extra multivitamin? Or have a higher fiber recommendation?

You're confusing caloric needs and dietary needs. 1200 is sufficient for dietary needs, for anyone.

1200 is sufficient for dietary needs, for anyone.

I would be interested in a long-term dietary maintenance plan that meets nutritional recommendation for an adult female in her fertile years that meets or exceeds RDA of vitamins, minerals, fiber, unsaturated fats, and protein without supplements or fortified foods.

Edit to add: not being snarky. I totally want someone to give this to me.
Re-edit to add: and if it could NOT include liver, that would make it even better, but I'd eat liver if I had to.

I think it would be harder to make a 1200 calorie menu that is mostly 'whole foods' that doesn't meet the US RDA. What do you consider reasonable macros? CDC and most sources put me at a target of 46g protein. Fat should be around 30% of your calories (also per CDC), so self-adjusting. Vitamins/mineral/fiber are pretty easily obtained by vegetables, which have low calories.