Maintaining lean muscle as we age is essential for overall health. Consuming too few calories can trigger "starvation mode," causing your body to break down muscle for energy instead of fat.
If our goal is to lose fat but maintain lean muscle, we need to eat less calories than we expend in a day whilst eating enough protein & carbohydrate to maintain our lean muscle mass.
Your SBF fuel plan is a base nutritional plan of either 1600 calories for females or 1800 calories for males. This is the minimum amount you should be eating each day.
Depending on your Basal Metabolic Rate (BMR), activity level and of course, your goals, you may require more calories in your day.
To maintain your current weight, consume the amount of calories calculated above, making sure you are following the protein guidelines in your fuel plan.
To lose weight, consume fewer calories than listed above, making sure you have no less than 1600 for females and 1800 for males AND adhering to the protein guidelines in your fuel plan.
To gain weight, consume more calories than listed above, making sure you have no less than 1600 for females and 1800 for males AND adhering to the protein guidelines in your fuel plan.