MTI Biotech

Q&A: Calorie Deficit

Question: "How much of a deficit do you recommend for a person trying to still build muscle while losing fat?"

I'm not a big fan of trying to calculate exact caloric deficits for fat loss, as each person has a different metabolism. I would recommend getting at least 1 gram of protein per pound of body weight per day, split into 4-6 meals. Also, try to eat protein and carbs around training (before and after), then switch to proteins and fats when less active. In general, a deficit of a few hundred calories per day can help with losing fat. I think it's important to also have higher and lower calorie days to prevent plateaus. More calories can be consumed on leg, back, or HIIT days. Less calories should be consumed on days off, or on less demanding training days.
-Erin Stern


Posted on September 28, 2015


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