How Many Calories Should You Eat to Lose Fat & Not Muscle? (2017)

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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:
→ legionathletic...
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References
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[@MikeMatthewsFitness]

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: 1) Want free workout and meal plans for gaining muscle and losing fat? Get instant access: Men ⇒ geni.us/MikeSSYTFreeM Women ⇒ geni.us/MikeSSYTFreeW 2) Want to be your own coach? Read one of my bestselling books for men and women: Men ⇒ geni.us/MikeSSYTBLS Women ⇒ geni.us/MikeSSYTTLS 3) Want personalized help? Check out my custom meal plan and VIP one-on-one coaching services: Custom meal plan ⇒ geni.us/MikeSSYTCMP One-on-one coaching ⇒ geni.us/MikeSSYTVIP 4) Want an easy boost? Add a couple of my science-based supplements to your regimen (and save 20% on your first order with code LEGION20): Protein powder ⇒ geni.us/MikeSSYTL1 Pre-workout ⇒ geni.us/MikeSSYTL2 Fat burner ⇒ geni.us/MikeSSYTL3 Everything else ⇒ geni.us/MikeSSYTL4 5) Want a free workout app? Whether you’re a beginner or an experienced weightlifter, Stacked will help you gain muscle and strength faster. Download now ⇒ geni.us/MikeSSYTStacked And if none of that tickles your neurons, you might like all the simple, practical, and evidence-based teachings over at my blog, podcast, and Instagram. Blog ⇒ geni.us/MikeSSYTBlog Podcast ⇒ geni.us/MikeSSYTPod Instagram ⇒ geni.us/MikeSSYTIG

[@ProgressWithChristina]

One of the most underrated channels. Thanks mike for all the informative content and always replying to my questions!

[@robhingston]

agree

[@variedadesdeunanota4086]

There are 3 factors in fat reduction - exercise, diet, and motivation. One place I found that succeeds in merging these is the Triple trim formula (google it if you're interested) without a doubt the most useful diet that I've heard of. look at the before and after photos and awesome testimonials.

[@Leonsanti93]

Bro you should be getting 1M views and hella more subscribers. Your videos and articles are gems ! Keep enlightening us

[@samuelalton79]

Great work Mike. I've just recalculated based on your multiplier of 1.35 and then taken away the 25% and it has come out exactly where I would expect it to come out at. I've lost 42 pounds so far, and on average lose about 1-2lbs per week. So i have to agree 100% to your calculations, as that's where my calories have been set and it's been working perfectly for me over the last 6 months (changing as i get smaller of course).

[@AussieAngeS]

This is a fantastic video, I really believe everything you said is true and I’ve made many mistakes myself. Thank you

[@jamiezer087]

You have saved me from making the poor mistake of not eating enough protein! As a 31 year old mom who lifts and breastfeeds. I say thank you so much! Because of you we wont starve and I wont lose my milk!

[@Hedgeflexlfz]

Well said. Calories matter! Fad diets like keot is nothing special, the single most important thing is calories in vs. calories out.

[@halo3iskewlyay]

Hey Mike, I love that everything you talk about is backed by studies and was wondering - how do you find so many studies? Is there an effective way to search for them? I want to be informed like you.

[@isol]

Great video Mike. Thanks! I'm still doing your workout, the turning heads one, and it's working great. On the other hand, I've eating at a surplus according to your calculator and I don't seem to be gaining as I thought I would. I've been raising my calories for the last couple of months to see what happens.

[@isol]

Thanks Mike, I will check that link now. I found out what I did wrong. I calculated my body fat higher than it is. I'm at a 20 and I used 23....

[@trickle2257]

Man, an actual human being giving sound advice on youtube doesn't happen very often good on you man I like your video's solid content which you already knew that..... I guess I might have to check that book out just based on your video's anyway keep on keepin on man.

[@kendranewton7655]

Hey Mike! I've heard you mention that to lose weight you need to eat 11 calories per pound of body weight, however if you are a 245 lb obese woman you would be eating around 2400 calories? Is that right? Should I go lower?

[@livehappy1415]

Best video ever Thank you so much 💕

[@oanhlevandolph2272]

I love this video Mike!!!!

[@babispavlakis]

This is a great video! My question here would be when should you stop dieting? In other words, how do I calculate my ideal weight?

[@ZedzDed311]

Look in the mirror, who gives a shit what the numbers say.

[@cjchristopher5857]

Great video. I only part that I found strange was the part about high carb diets being more successful at retaining muscle on a diet. From all the studies I've seen, it's been about equal - unless there's something I'm missing, of course.

[@bennygilligan]

Very well presented mike just wondering do you take in your job if it's physical manual labour thanks again Mike

[@Andy61695]

Well it's about still lifting heavy. And eating a lot of carbs less fat and high protein not to high

[@MichaelBalboa]

Mike, Been thinking about the caloric model you discuss in relation to muscle gains not being possible in a caloric deficit for anyone that's not a newbie, what is the exact metabolic pathway that connects the caloric energy system to the protein synthesis hypertrophy system?

[@nualln]

This is overly simplified: The carbs you eat become ATP, which is energy each cell uses to do certain functions, like reproduce, contract muscle tissue, activate neurotransmitters, etc. Ribosomes in each cell assemble protein chains using DNA as a template. Each Ribosome uses about 5 ATP to add one amino acid to a protein chain, so the less ATP you have the harder it is for your cells to make more protein. If your muscle cells aren't replacing muscle fibers (new protein chains) at the same rate it's losing them, you're losing muscle. The opposite is also true.

[@MichaelBalboa]

Allen Arrick so how exactly does that process relate to daily caloric balance? Or weekly if you eat 60%carbs 30%protein but in slight caloric deficit, why would your body not enable hypertrophy post exercise stress? What is the exact metabolic link, which I seem to be missing ?

[@teenaschumacher6301]

Loved your video. However, as an Aussie I kept getting distracted watching the squirrel in Your background 🤣🤣

[@OneStopAging]

Great info. I have a similar channel and I also have a supplement company with clean products. Keep it up

[@seannelson603]

Mike, how do you explain overweight people who barely eat 500- 1,000 cal per day but don't lose weight? (Sometimes GAIN weight??)

[@arthurrosa9403]

Our brains spend almost the amount you just said. They are dormant all day long. Or they're lying, which is more common.

[@ruimvfigueira]

Most likely they are NOT having 500-1000. For someone overweight, I would even say it's physically impossible to burn less than that even if you are not doing anything all day. You need calories just to maintain your weight. You can't manifest energy out of thin air. :) If they are not losing weight, I can think of a couple of common things I've seen happening first hand: - They are not counting soda drinks (or alcohol)... because in their minds it's not food, right? - They are not counting the snacking. It's not a planned meal, so no need to count it? - They go a couple of days restricting calories, then all-out binging for 1 or more days. What's the harm in a cheating a bit, right?

[@JNR22B]

Sean Nelson I’d say they are not knowledgeable on calories or they are lying to themselves

[@PaulisVidal]

Great video.

[@suleymaanarshad7365]

Hi Mike Thanks for a great video once again. My BMR is 1763 My TDEE is 2115 You recommended a deficit of 75% of TDEE which is 1586. If I cant up my exercise, is it safe for me to continue at 1586 for 5 days a week?

[@DarkoFitCoach]

U should up ur exercise. Best to not eat below bmr. Alwaya better more food and more exercise

[@johnforbes7923]

Michael.. ehat are your thoughts on keto eating ? Doesnt it transition your body to burn your body fat ? Isnt that effective ? Thoughts ?

[@robhingston]

thanks

[@jordanhanson316]

I was listening but I couldn't help but watch the squirrels in the background, none here in Aus lol

[@johnforbes7923]

Doesnt high protein raise insullin ?

[@lowkeyben9386]

John V Yes but so do High Carb diets especially combined with eating frequently, that’s why it’s always recommended to do intermittent fasting cos that will easily keep insulin levels low. Protein and fat can still raise insulin but not as much as Carbs

[@Eli-uj7nl]

Who gives a fuck?

[@Mihad.A1am]

Tdee

[@Kian19870]

I have a seriously hard time believing you are 195 @ 8-9% bodyfat. No hate and not calling you a liar, maybe its the camera angle and lighting but you honestly look at least 15% here, maybe even 20%. For all I know though maybe under the shirt you are shredded

[@Kian19870]

Trydar Durakhar I stand corrected and eat my words lol

[@Kian19870]

Trydar Durakhar The main reason I found it hard to believe is because when I was in single digit bodyfat, I looked shredded 24/7. Maybe its just because I have insane levels of vascularity once I hit single digits though.

[@Kian19870]

Trydar Durakhar Yeah probably

[@Kian19870]

Mike Matthews Swole as fuck bro. As I said in the other replies above, I eat my words haha.

[@skylermccloud78]

Mike Matthews so how much protein should i eat?