Meticore looking at 140 to 240. like i said for most males around 160 to 180 is good for most females about 120 to 140 is good then the rest of your calories can be any combination of carbs and fat and there's been hundreds of studies that have proven this over time the key is do not eat back calories that you think you burned a lot of people wear fitness trackers or these smart watches and they think they're burning 300 calories a day or more or 600 do not eat those calories back if you watch tells you you lost 300 you burned off 300 calories don't think you need an extra 300 calories that day because those are never accurate they can be wildly inaccurate anywhere from 20 to 80 percent inaccurate depending on the study you look at the calories and exercise should be independent you should eat x amount of calories a day regardless of what amount of exercise you do or don't do that day your calorie count is completely independent of whether or not you exercise that day and the fact of the matter is we really don't know how much we are burning we just got to pick a calorie count that should cause weight loss so what's a body recomposition this is gaining muscle and losing fat at the same time so this works in the four classes of people if you're in a calorie deficit it's hard to gain muscle unless you're one of these four people it's usually in the obese people are quite overweight if you cut your calories and start lifting weights you will gain muscle and lose fat that's been tested and proven over time someone who's new to training if you've never lifted weights before or you've or or um you're completely new to training if you start training and you're in a calorie deficit you will gain muscle and you will lose fat same thing with decondition lifters let's say yo

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