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How Many Calories Should You Eat to Lose Fat & Not Muscle?

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How Many Calories Should You Eat to Lose Fat & Not Muscle?

If you want to know how many calories you have to eat to lose fat and not muscle, then you want to listen to this episode.

If someone feels they’re carrying around too much fat, they’ll probably say they need to lose some weight.

Ironically, if that’s their only goal–reducing the number on the scale–they’re like to run into a new problem along the way: becoming skinny fat.

You see, the phrase “weight loss” is tossed around by just about everyone, including myself, but what we really want is a bit more than that.

We don’t want to just “lose weight”–we want to reduce our body fat percentage and thus improve our body composition. That is, we want to reduce our total amount of body fat without reducing our total amount of lean mass.

If this is obvious to you, you’re in the minority. Most people don’t realize how much muscle they can lose with a poor “weight loss” diet and are puzzled when they succeed in losing weight only to be disappointed by a weak, soft physique staring back at them in the mirror.

Well, in this episode we’re going to talk about how many calories you should eat to lose fat and not muscle.

To make these calculations easier, I created a simple and accurate calorie (and macronutrient) calculator:

→  https://legionathletics.com/how-many-calories-should-i-eat/

References

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/healthy-weight-basics/balance.htm

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

http://www.researchgate.net/publication/19819352_Resistance_weight_training_during_caloric_restriction_enhances_lean_body_weight_maintenance

http://www.ncbi.nlm.nih.gov/pubmed/7437413

http://www.researchgate.net/publication/19819352_Resistance_weight_training_during_caloric_restriction_enhances_lean_body_weight_maintenance

http://www.ncbi.nlm.nih.gov/pubmed/17848938

http://www.ncbi.nlm.nih.gov/pubmed/22691622

http://www.ncbi.nlm.nih.gov/pubmed/19179060

http://www.ncbi.nlm.nih.gov/pubmed/16469983/

http://www.ncbi.nlm.nih.gov/pubmed/15466943

http://www.ncbi.nlm.nih.gov/pubmed/22150425

http://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

http://www.ncbi.nlm.nih.gov/pubmed/10204826

http://www.ncbi.nlm.nih.gov/pubmed/9280173

http://www.ncbi.nlm.nih.gov/pubmed/7437413

http://www.ncbi.nlm.nih.gov/pubmed/25028999

http://www.ncbi.nlm.nih.gov/pubmed/25028958

http://www.ncbi.nlm.nih.gov/pubmed/22935440

http://www.ncbi.nlm.nih.gov/pubmed/19246357

http://www.ncbi.nlm.nih.gov/pubmed/21058203

http://www.ncbi.nlm.nih.gov/pubmed/20489032

http://www.ncbi.nlm.nih.gov/pubmed/7900695

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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

THOUSANDS OF PEOPLE HAVE USED MY BOOKS TO BUILD THEIR BEST BODIES EVER. WILL YOU BE NEXT?

If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
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The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

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Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

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  • Kevin Rexil Almira

    Good day mike! I am using your Bigger, Leaner, Stronger Cutting diet. But It’s expensive for me to eat all the protein macros, can I substitute some protein macros with carbs? will I still build great body? or what should I do? thank you mike.

  • Sam Lad

    Hi Mike have u heard of carb blockers? Useless or useful? EG
    CARB Blocker MetaCarb® Diet Pills Duo Saver Pack | High Strength Formulation with White Kidney Bean Extract
    https://www.amazon.co.uk/dp/B00NKC4MJU/ref=cm_sw_r_cp_apa_tUfkAbNDVP64K

    Thank you

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