Calories/fatloss/ musclegains

Question
Hi George,

   I am an 18 year old female, and although I have been weightlifting for awhile, I have as of late gotten serious about getting my nutrition on track (I've just overcome a binge-eating disorder), in order to ensure my weightlifting reaps the largest benefits. I am on a 4-5 day split.

 I am confused however, I know to lose weight you need to eat less calories, but you need to eat enough calories/protein when you want to gain muscle. My goal is to reduce fat and gain lean muscle. So, how many calories should I eat? I am 5'7 and 145 pounds. Also, to make things more complicated, I have a stress fracture in my foot, and cannot do any type of cardio for at least 6 weeks.

Thanks very much!

Answer
Hello Jay!
   Thank you for your nutrition question.  Your ideal calorie intake should be at 2238 calories daily.  If you want to lose weight would try reducing your calorie intake by 500 calories per day which results in one pound a week.  There is actually a great website designed to tell you monitor your daily food intake.   Why don't you visit http://www.fitday.com  I think you will find it very interesting since you are into nutrition.  There is also a great supplement that you might think about taking called Juice Plus.  I have  a great website at http://www.juiceblend.com if you want to learn more about it. Hope this helps.
-George

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