How many calories for cutting.

[Gearhead]

ok stats first im 5'8 225 with about 20%bf. Question is what would be a safe cal reduction to try and keep as much muscle as possiable. Oh i work out 4+days a week with cardio @ 4 days a week in the morning.

[Gearhead]

when i checked the bmr it was around 2700-2800. I was figuring something around 2200-2300 along with burning 500+ cal doing cardio each day. Just doesnt seem that my weight moves anywhere. I was at one point 250lbs @ 44%bf last year but it feals like im traped and cant loose help me lol......Guess its going to take some time to relearn my maintenance cal

[Slightly Enhanced]

I have seen many "experts" suggest zig-zagging your calories. I know people who have done this with success and without losing muscle mass.

[latimer99]

2600cals is what i am at and i have dropped 15 pounds in 10wks... what is also important is what those cals are composed of... figure out a good ratio, mine is 50/30/20 p/c/f... good luck, it looks like you have made good progress, keep it up.