Is there some magic ratio

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UsedToBeHusky
UsedToBeHusky Posts: 15,229 Member
in Health and Weight Loss
To avoid muscle loss, and if so, is it possible to achieve in less than 1400 calories?

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  • Avalonis
    Avalonis Posts: 1,540 Member
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    is it possible to achieve in less than 1400 calories?

    No.

    Unless you are TINY (Think midget porn tiny), 1400 calories is a deficit for ANYONE, and over long term, you WILL lose muscle.
  • bbabs99
    bbabs99 Posts: 51
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    Muscle loss is inevitable. However, you can minimize muscle loss by eating a lot of protein and doing strength training.
  • sandislim
    sandislim Posts: 264
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    There have been studies that show muscle loss is reduced by doing regular weight training, ie you lose more fat if you have a calorie deficit and weight train also - but I don't think it can be completely prevented.
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
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    I don't think there's a magic macronutrient ratio that will prevent muscle loss. The key for me has been to maintain the high protein intake combined with consistent stress on my muscles from training heavy. I maintain about 100g of protein per day (soon to bump to 150g) and I weight train with heavy weights 3x per week with light cardio another 3 days per week. It seems to be working for me. I've actually gained a little muscle from newbie gains and the fact that I was morbidly obese when I started, but most people will lose muscle or maintain it with minimal losses when eating at a deficit.

    I'm at 1300 calories per day.
  • MissMaryMac33
    MissMaryMac33 Posts: 1,433 Member
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    This is basd on your age, height, weight, goal weight, activity level, exercise regime - there is no magic number
    If youre starving yourself you're hurting yourself if you're worried abou losing muscle.
  • kikkipoo
    kikkipoo Posts: 292 Member
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    I eat 1000 calories a day and get 40% from protein, 40% from whole grains (no processed crap), and 20% from fat. This was my gastric bypass surgeon's recommendation for long term weight management. When restricting calories, it's critical to get sufficient protein (minimum 65 grams a day, but more like 140 grams on a 1400 calorie diet) and eat balanced and of course take a multi-vitamin. I use Unjury Protein Powder (unflavored) to add protein to regular foods to get the extra boost. Some in my morning coffee, some in my yogurt or cottage cheese. Mix it in with my scrambled eggs, or in my crystal light. No flavor means it can add a protein boost to pretty much any recipe.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    This is basd on your age, height, weight, goal weight, activity level, exercise regime - there is no magic number
    If youre starving yourself you're hurting yourself if you're worried abou losing muscle.

    Why would you think that I am starving myself? 1400 calories is my current MFP-calculated goal.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    I eat 1000 calories a day and get 40% from protein, 40% from whole grains (no processed crap), and 20% from fat. This was my gastric bypass surgeon's recommendation to limit. When restricted calories, it's critical to get sufficient protein (minimum 65 grams a day, but more like 140 grams on a 1400 calorie diet) and eat balanced and of course take a multi-vitamin. I use Unjury Protein Powder (unflavored) to add protein to regular foods to get the extra boost. Some in my morning coffee, some in my yogurt or cottage cheese. Mix it in with my scrambled eggs, or in my crystal light. No flavor means it can add a protein boost to pretty much any recipe.

    What is the calorie count on that protein powder? I might try that.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
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    it was mentioned before already, if you're in a caloric deficit, it's almost certain that you're losing some muscle mass. The best way to minimize it is to keep your deficit as small as possible. there's a sweet spot, where calories in plus fat stores plus stored glycogen will equal maintenance plus exercise, when you hit that, you'll lose fat and little (or no) muscle mass, unfortunately there's no generic formula to calculate this, and even if you hit it once, that doesn't mean you'll sustain it. Ultimately it comes down to you, how aggressive are you being (realistically), the more aggressive you are with your weight loss, the higher the % of that weight loss coming from lean mass will probably be. There's nothing wrong with that (unless you're low in lean mass already, or if you're % is extremely high), but it's something to be aware of.
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    it was mentioned before already, if you're in a caloric deficit, it's almost certain that you're losing some muscle mass. The best way to minimize it is to keep your deficit as small as possible. there's a sweet spot, where calories in plus fat stores plus stored glycogen will equal maintenance plus exercise, when you hit that, you'll lose fat and little (or no) muscle mass, unfortunately there's no generic formula to calculate this, and even if you hit it once, that doesn't mean you'll sustain it. Ultimately it comes down to you, how aggressive are you being (realistically), the more aggressive you are with your weight loss, the higher the % of that weight loss coming from lean mass will probably be. There's nothing wrong with that (unless you're low in lean mass already, or if you're % is extremely high), but it's something to be aware of.

    Thanks. This post was helpful. I probably shouldn't worry about it. I had pretty good lean muscle to begin with. I need to kick my own butt and get back on the resistance training again though.
  • kitkatkait
    kitkatkait Posts: 87 Member
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    I think it relies more on when you eat (although macros are important to keeping muscle - especially protein)
    For example, people who eat most of their calories in the beginning of the day lose weight faster - but they lose muscle, and people who eat most of their calories later in the day (especially if they skip breakfast) lose weight slower, but lose almost no muscle.
    At least, that's what this study showed:
    Sensi S, Capani F. Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens. Chronobiol Int. 1987;4(2):251-61.

    Weight training always helps too. If you're really concerned about it, you might want to look at leangains.com. He has a lot to say about losing fat and gaining muscle, and relies on well analyzed scientific studies - not hearsay

    Good luck!
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,229 Member
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    Weight training always helps too. If you're really concerned about it, you might want to look at leangains.com. He has a lot to say about losing fat and gaining muscle, and relies on well analyzed scientific studies - not hearsay

    Good luck!

    This site is interesting. Thanks!
  • kikkipoo
    kikkipoo Posts: 292 Member
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    Here is the nutritional info. This is for one whole scoop. When using it in liquids like my coffee or a serving of eggs, I'd never use a full scoop....maybe 1/3 or 1/2.

    Nutrition Facts
    Serving Size 1 scoop

    Calories from Fat 0 Calories 80

    Total Fat 0g 0%
    Saturated Fat 0g 0%
    Polyunsaturated Fat 0g
    Monounsaturated Fat 0g
    Trans Fat 0g
    Cholesterol 0mg 0%
    Sodium 35mg 1%
    Potassium 130mg
    Total Carbohydrate 0g 0%
    Dietary Fiber 0g 0%
    Sugars 0g
    Other Carbohydrate 0g
    Protein 20g

    Vitamin A 0% Vitamin C 0%

    Calcium 10% Iron 0%

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