how can i still cut fat and maintain or gain my muscle

[dongreer]

just wondering how i can cut some fat and maintain or gain a lil muscle

[Taziar]

just wondering how i can cut some fat and maintain or gain a lil muscle

From what I learned, this is generally possible for two groups of people. Beginners and obese body builders. In either scenario, what you would usually do is eat at your maintenance calories. According to the calculator I used, for your height, weight, and age, with 1-3 hours of moderate excersise. Your maintenance calories is 2700. So apparently, if you eat at 2700, and workout, if your either a beginner or obese, which your probably not. You can theoretically gain muscle and lose fat at the same time.

Generally speaking for all other groups you would reduce your calorie intake by 10-20% of your maintenance to lose weight, which is 270 cals for you. so if you eat 2430 calories a day, with 1-3 hours of moderate excersise weekly, you would lose weight. And if you eat 2970 calories a day with the same activity level, you would gain muscle.

Obviously this is not clear cut science and it depends on so many factors. But as far as my humble understanding goes, those are the basics. The consensus is that, for most people, its better to lose fat first, and once you get to your ideal weight, start building muscle.