Just cutting calories alone may reduce the number on the scale, but losing body fat while maintaining hard earned lean muscle mass is a science. when trying to lose body fat and obtain a lean healthy body it's important to maintain training intensity.. To gain weight, eat more calories than your tdee. to lose weight, eat fewer calories. an aggressive calorie deficit can help you lose weight faster, but it can also make you hungry, sap your energy. if you feel this way following the calorie calculator’s recommended target, increase your calories by 200 and reevaluate how you feel after a week.. Building muscle 101 now has a calorie calculator that will tell you how many calories you need to gain weight, lose weight or maintain your current body weight. in addition, it will tell you how much protein, carbohydrates and fat you need to reach your goals.
Once your body weight stalls, add or subtract 100-150 calories from your current intake (add if you’re trying to gain muscle and subtract if you’re trying to lose fat) and then re-calculate your macros using the calculator or just doing so manually.. Fat loss with minimal muscle loss. 2 pounds per week in the obese (bmi of 30 or above) 1 pound per week in the overweight (bmi of 25 to 30)
