SKINNY FAT WOMEN SOLUTIONS

Winnie0282
Winnie0282 Posts: 4 Member
edited December 2024 in Goal: Gaining Weight and Body Building
Anyone can help me? I'm now 52 kg my height is 154cm. I was doing wrong and my body turn to skinny fat . Most people hate that fat on their belly and I do. My body fat percentage is around 22%. How many calories should I eat per day to gain muscle and fat loss at the same time. Should I maintain my calorie intake or focus on calorie deficit below my maintain calorie?

Replies

  • Cassandraw3
    Cassandraw3 Posts: 1,214 Member
    Gaining muscle while losing fat is generally referred to as body recomposition. You eat your maintenance calories while following a good lifting program. The below thread has a lot of good information on this.

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
  • tlpina82
    tlpina82 Posts: 229 Member
    Your pic doesn't look like 22%. Regardless, it might be easier to shed a few kg quickly without worrying about muscle. about 6kg, which you can shed in 2 to 4 weeks should put you down to the 18-19 range. That's way before you even see or feel any muscle difference.
    I used a generic calculator based on your height and weight and BF% + Very active lifestyle:
    https://www.healthline.com/nutrition/how-many-calories-per-day
    Maintain Weight:2004
    Lose Weight:1603
    Lose Weight Fast:1202
    But again, this is very generic.

    ________________________________________-

    Just one thing. Separate issue.

    The term "skinny Fat" is being used incorrectly by a lot of people. Skinny fat is a person that appears to be in good shape, healthy weight, good cholesterol etc, but suffers from the same metabolic issues as an obese person.
    It's mostly related to your cardio vascular health, along with your vital organs, commonly affected by visceral fat.
  • Winnie0282
    Winnie0282 Posts: 4 Member
    Maintain Weight:2004
    Lose Weight:1603
    Lose Weight Fast:1202
    But again, this is very generic.

    ** is this my maintain calories **
  • Winnie0282
    Winnie0282 Posts: 4 Member
    Cassandraw3 wrote: »
    Gaining muscle while losing fat is generally referred to as body recomposition. You eat your maintenance calories while following a good lifting program. The below thread has a lot of good information on this.

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    Thanks, now I understand.
This discussion has been closed.

Categories