I need a little help losing the last ten pounds of fat. I’m 52 years old, 6’1", weigh 182 pounds at 12.5% body fat (scale). In the last two weeks I’ve gotten a bit more serious about dropping the weight and am tracking calories and macros. I have lost four pounds since then but half of them were muscle, so I would like some feedback on how to continue losing weight but without losing muscle.
I’m using an app that calculates my daily requirement to lose 1/2 pound per week at 2,290 calories per day. It also adds required calories based on my activity level. Based on that app, I am averaging 1700 net calories per day, or a deficit of 590 per day, in addition to the 500 originally calculated for my goal of losing a half pound per week, so about 1000 calories per day, which works out to two pounds per week. This is what I have experienced, so it seems the calculations are accurate.
I am averaging 34% carbs, 33% protein, and 32% fat.
I lift three times per week, walk excessively, and practice karate twice a week.
Any suggestions on how I can keep losing fat without losing muscle would be greatly appreciated.