weightloss, calories, muscle gains

Question
Hi Thomas,

   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
I would suggest limiting your fat intake, as you have suggested, and try to maintain your protein intake around 25-30% of your calorie intake.  Shoot for at least 1.5 gm /kg body weight per day or about 100 gm a day.

An effective exercise strategy couples aerobic exercise and weight training.  I think this should the goal when your able.  

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