best macros for fat loss?

[dragonman6]

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

[DLEHMA]

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.

[dragonman6]

what about cals?

[DLEHMA]

what about cals?

Maintenance -300 to 500.

[binks09]

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.

[Bohdizzle]

He said extreme fat loss... -750-1k or so.