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  1. #1
    Registered User dragonman6's Avatar
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    best macros for fat loss?

    what are the best macros for extreme fat loss? and what is a good method to determine how many calories you need each day for fat loss? please dont tell me to read "stickies".

    also if you are single digit body fat % and have advice......even better
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  2. #2
    Registered User DLEHMA's Avatar
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    For fat loss it's calories in vs calories out. Your macros should be to maintain as much muscle as possible. You could eat 0 calories a day and you would lose weight with a 0/0/0 breakdown, but I don't recommend it :P

    To maintain your muscle you could do 40/40/20 (protein, carbs, fats) that's a common one. Try to get 1g of protein per pound of bodyweight.
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  3. #3
    Registered User dragonman6's Avatar
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    what about cals?
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  4. #4
    Registered User DLEHMA's Avatar
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    Originally Posted by dragonman6 View Post
    what about cals?
    Maintenance -300 to 500.
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  5. #5
    Registered User binks09's Avatar
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    Take your maintenance and subtact 500 calories. This is the standard cutting amount. Also, most of these 500 calories will be coming from carbs, maybe a few fats, but you want to keep protein high. Many are forced to severly cut carbs/carb cycle/keto to achieve single digit bodyfat levels.
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  6. #6
    EyeBrah Bohdizzle's Avatar
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    He said extreme fat loss... -750-1k or so.
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