Metabolism and Muscle
Understanding metabolic adaptation is crucial for effective weight loss; retaining muscle while losing fat is key. Adjusting macronutrient ratios, particularly increasing protein, can create a caloric deficit without changing overall intake. Regular exercise, aiming for 8,000 to 12,000 steps daily, is essential for improving muscle quality and overall health.In this clip
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Related Questions
Why should I aim for 7k to 10k steps a day while reverse dieting, as discussed in the Mind Pump episode "Improving This Almost INSTANTALLY Gets You to Build Muscle & Burn Body Fat Mind Pump 2061" and the clip "Reverse Dieting Insights"? If my non-exercise thermogenesis is changing and I'm increasing my energy output by adding more steps each day while also adding 100 calories a week, I'm confused about the energy balance. Wouldn't an increase in energy output affect how much energy intake I need to maintain or lose weight? If I keep adding 100 calories a week, something has to change eventually.
How many total calories should I be consuming per day to meet my goals of gaining muscle and losing fat, aiming to lose approximately 1 lb per week, while walking 16,000-20,000 steps per day, doing MAPS 15 for weight training, and eating approximately 170g of protein per day? I am a 38-year-old female, 5’8”, 175 lbs, and approximately 35% body fat, with a goal to eventually get down to 22% body fat.
If my basal metabolic rate is 1867, I work out for a minimum of 45 minutes per day and up to 90 minutes. My lightest workout days are runs/walks for 45 minutes (1-2 days), and my hard days are heavy lifting with light zone 2 cardio (4 days) with the occasional HIIT class. If I want to lose 1-2 lbs per week while maintaining muscle and burning fat only, how many calories should I eat?