Strictly fat loss - Calories required to retain all muscle but lose fat

[Strivin2Bfit]

Hi ladies,

How can one determine the calories required to eat to retain all of her muscle mass but lose fat as efficiently as possible(assuming she's lifting)? The general rule I hear is that "1-2 lbs loss/week is healthy". So, say 2300 kcal is maintenance - would 1,000 kcal deficit still fall into a "healthy" calorie deficit, as far as muscle maintenance is concerned?

I apologize if this has been covered already, and would really appreciate any feedback.

More specifically, I'm asking for myself, so if anyone wants a challenge: Calorie recommendation for the following?

-5'4.5'', 145.0 lbs, BF%- I'm not sure, but my avatar photo is current if that's any help

-Weight Training: 3 days on, one day off for approx 30-40 min each session

-Cardio: 5-10 min warm up before lifting, 5 days/week


Thank you for your time!

[kdiamond55]

I have read that kind of deficit for a woman that small to begin with will be too much and will eventually derail your progress. I would say aim for 300-500 MAX daily deficit. That being said, make sure you figure out your true maintenance calories which can be tricky!

[fitlover]

Make a 300 calorie deficit from your diet.

Slower the fat loss, the better.