Can You Build Muscle in a Calorie Deficit?
Can you build muscle in a calorie deficit? A little, if you lift and eat 1.6–2.0 g of protein per kg. A deficit near 500 kcal a day stopped gains.
Daniel Reyes · · 5 min readWriter, Calsa blog
Daniel Reyes, page 4
Daniel Reyes · · 5 min read1000 Calories a Day: Why It Is Too Low for Most Adults
Is 1000 calories a day enough? For most adults no: diet guidelines start women at 1,200 kcal and men at 1,500 kcal. See what 1,000 kcal looks like.
Daniel Reyes · · 6 min readIs 1200 Calories Enough? Who It Fits and Who Needs More
Is 1200 calories enough? Only for small or older women who move little. It sits at least 400 kcal under every adult row of the US table.
Daniel Reyes · · 5 min readHigh Protein Low Carb Diet: How to Set It Up Safely
A high protein low carb diet sets protein at 1.2–1.6 g/kg and carbs under 130 g. See the arithmetic for 1,500–2,200 kcal and a full day in grams.
Daniel Reyes · · 7 min readHow to Track Macros, Step by Step
How to track macros: set protein at 1.2–1.6 g/kg, give fat a share of calories, let carbs fill the rest, then weigh food. A worked 70 kg day inside.
Daniel Reyes · · 7 min readWhat Should My Macros Be? Grams by Weight and Calories
What should my macros be? Protein 1.2–1.6 g/kg, fat 20–35% of calories, carbs the rest. See the grams at 60, 75 and 90 kg, with worked 2,000 kcal numbers.
Daniel Reyes · · 6 min read1500 Calories a Day: Who It Fits and What It Looks Like
Is 1500 calories a day right for you? It fits women who need about 1,600–2,100 kcal and is the floor for most men. See a full day of food.
Daniel Reyes · · 5 min readAtkins vs Calorie Counting Diet: What the Trials Show
Atkins vs calorie counting diet: low-carb beat low-fat by 3.5 kg in one trial, but not when calories are equal. See net carbs in real food.
Daniel Reyes · · 5 min readHow Many Calories per Day Do You Need?
How many calories per day? About 2,000 kcal for women and 2,500 for men, but a 42-year-old woman at 68 kg can land anywhere from 2,048 to 2,595.
Daniel Reyes · · 9 min read1000 Calorie Deficit: Is It Too Much?
Is a 1000 calorie deficit too much? For most adults, yes: it is 0.9 kg a week, over 1% of body weight under 91 kg. See who it fits and the safer gap.
Daniel Reyes · · 6 min readDoes a Calorie Deficit Make You Tired? What Is Normal
Does a calorie deficit make you tired? Not necessarily. See what a 2-year trial found and why caffeine, skipped meals and deep cuts cause headaches.
Daniel Reyes · · 6 min readA 500-Calorie Deficit: What It Does in a Week and a Month
A 500 calorie deficit is 3,500 kcal a week, about 1 lb (0.45 kg) on paper. See what it does in a week and a month, and when it runs too low.
Daniel Reyes · · 5 min read
