Calvin

To reduce body fat percentage while minimizing muscle loss, you would typically want to create a moderate calorie deficit. A safe and sustainable rate of weight loss is generally around 0.5-1% of your body weight per week. This translates to a daily calorie deficit of about 250-500 calories. Here's a basic approach you could consider: Calculate your Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain its basic functions at rest. You can use the Harris-Benedict equation to estimate your BMR: For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years) For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years) Factor in Physical Activity: Since you're working out 3-4 times a week, you'll need to add the calories burned during exercise to your BMR. This can be estimated using online calculators or fitness trackers. For a 30-minute cross trainer workout, you might burn around 200-300 calories, depending on the intensity. Create a Calorie Deficit: Subtracting 250-500 calories from your total daily energy expenditure (BMR + calories burned through exercise) will give you a rough estimate of the number of calories you should consume to create a calorie deficit. Monitor Progress: Pay attention to how your body responds over a few weeks. If you're losing weight too rapidly or feeling fatigued, you might need to adjust your calorie intake to ensure you're not losing muscle mass. Prioritize Protein: To minimize muscle loss, make sure you're getting an adequate amount of protein in your diet. Aim for around 1.2-1.6 grams of protein per kilogram of body weight per day. Remember, these are just general guidelines. It's important to listen to your body and make adjustments as needed. If you're unsure about how to proceed, consulting a registered dietitian or nutritionist can provide you with a personalized plan that aligns with your goals and health status. Additionally, check this article