You don’t have to give up carbs or start a crash diet to lose weight. The truth? It all comes down to balance—and understanding how to lose weight without losing muscle makes it so much easier. I’ve been tracking macros for a while now, which has not only changed my mindset but also my results. Here’s everything you need to know about managing your weight effectively—including how many calories to eat, how much protein you actually need, and why this approach works, even if you love food as much as I do.
Simple guide: How To Lose Weight Without Losing Muscle
Step 1: Estimate Your Maintenance Calories
- Start with this formula:
- Current Body Weight x 10 = Base Maintenance Calories
- Example: 140 lbs x 10 = 1400 calories
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Step 2: Adjust for Activity Level
Multiply your base calories by your activity level:
- x 1.2 = Sedentary (under 4k steps, no workouts)
- x 1.4 = Lightly active (2–5k steps, 2–3 workouts)
- x 1.5 = Moderately active (5–8k steps, 3–4 workouts)
- x 1.7 = Very active (8–12k steps, 4–6 workouts)
- x 1.9 = Competitive athlete (12k+ steps, daily workouts)
Example: 1800 base calories x 1.5 = 2100 true maintenance calories
Step 3: Create a Calorie Deficit
- Subtract 300–500 calories from your maintenance total
- Start with 300 for a gentle, sustainable cut
- Example: 2100 – 300 = 1800 fat-loss calories
Step 4: How Much Protein to Eat
- Aim for 1g of protein per pound of your ideal body weight
- Example: If your goal weight is 130 lbs → aim for 130g protein/day
- Protein keeps you full, preserves muscle, and helps burn more fat.
- Don’t stress about being perfect—close is good enough
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