Calories, fat loss, muscle gains..

Question
Hi there

   I am an 18 year old female, and although I have been weightlifting for awhile, I have as of late gotten serious about getting my nutrition on track (I've just overcome a binge-eating disorder), in order to ensure my weightlifting reaps the largest benefits. I am on a 4-5 day split.

 I am confused however, I know to lose weight you need to eat less calories, but you need to eat enough calories/protein when you want to gain muscle. My goal is to reduce fat and gain lean muscle. So, how many calories should I eat? I am 5'7 and 145 pounds. Also, to make things more complicated, I have a stress fracture in my foot, and cannot do any type of cardio for at least 6 weeks.

Thanks very much!

Answer
Hi Jay,

Because you have a stress fracture your protein needs will be slightly higher.  I'm assuming that you are relatively well nourished (meaning no deficiencies).  Your total calories needs will be approximately 20 - 25 calories per kilogram of body weight for weight loss this comes out to be about 66 kg x 20 = 1318calories   66 kg x 25 = 1650 calories (your range is 1318 ?1650 calories). Your protein needs will be around 1.1 to 1.2 grams of protein per kg of body weight.  This will be a range of 73 ?79 g of protein. I recommend that the remaining of your diet be 55 ?60 % g carbohydrates leaving about 20 % for good fats.  You should divide your calories into 3 small meals throughout the day and 2 snacks.

Best regards,

Helen

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