Started my weight loss in June 2025 at 273lbs. Fat but I still had good muscle mass underneath. Started dieting and doing intense exercise. But dieting as in I eat very little throughout the day. No tracking calories or macros, just eating healthier and less.
I am now 239lbs but my body fat % frankly is not going down anymore and I've noticed a decrease in my muscle mass. My body went into preserve fat mode eat muscle mode.
According to a calculator, I would need to eat around 2,700 calories/ 142g protein a day to properly lose fat and keep muscle.
Is it ok if I reach my protein goal but not my calories goal? Thank you.
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