Is my diet good or will i lose muscle?

[Psynx]

I have just started cutting for summer, here is what I am eating daily:

255g protein
139g carbs
45g fat
2100 calories

I eat extra BCAA in the morning, before and after workout.

my weight and height:

184 lbs
6 feet
TDEE: 2924 calories

I workout 4-5 times a week for 1 hour per session.


Is my calorie deficit set too low or will it be all right for losing fat and maintain muscle?

[legitsrs]

What's your TDEE?

[ArkhamKnight]

Eat more on the days you lift.

[Psynx]

What's your TDEE?

TDEE: 2924 calories

[beastlymandude]

Eat more on the days you lift.

This isn't necessary. It's easier to just keep calories consistent daily because weekly/monthly intake will matter more. It makes no sense to oscillate your calories each day if the net weekly surplus/deficit is the same.

OP: your macros aren't right. Fat is way too low and protein is unnecessarily high (as long as you enjoy protein sources and it's not breaking your budget, this is fine; just know that no extra muscle-building benefit will come from it).

Macros should be:
- 0.45g of fat/lb of bodyweight (at least 83 grams of fat in your case)
- 0.8g of protein/lb of bodyweight (at least 147 grams)
- you can distribute your remaining macronutrients however you want to reach your caloric goal

BCAAs are not necessary. If you're eating enough protein, you will intake plenty of BCAAs through foods. No need to waste your money (unless you want a placebo effect) on a BCAA supplement.

That's quite a steep deficit by the way. You may want to start out with a smaller deficit and gradually decrease calories as your weight stalls. Otherwise, you'll risk losing too much lean body mass.

[Follix]

Fats are too low. (and proteins unnecessarily high)

[ErMejo]

This isn't necessary. It's easier to just keep calories consistent daily because weekly/monthly intake will matter more. It makes no sense to oscillate your calories each day if the net weekly surplus/deficit is the same.

OP: your macros aren't right. Fat is way too low and protein is unnecessarily high (as long as you enjoy protein sources and it's not breaking your budget, this is fine; just know that no extra muscle-building benefit will come from it).

Macros should be:
- 0.45g of fat/lb of bodyweight (at least 83 grams of fat in your case)
- 0.8g of protein/lb of bodyweight (at least 147 grams)
- you can distribute your remaining macronutrients however you want to reach your caloric goal

BCAAs are not necessary. If you're eating enough protein, you will intake plenty of BCAAs through foods. No need to waste your money (unless you want a placebo effect) on a BCAA supplement.

That's quite a steep deficit by the way. You may want to start out with a smaller deficit and gradually decrease calories as your weight stalls. Otherwise, you'll risk losing too much lean body mass.

Exact ratios are so difficult to state with certainty, but it is a good answer and teaches something to me too. Rep