I need some help with a cut diet. my question to everyone is my BMR is 1,577 calories a day I understand to lose a pound of fat a week a caloric deficit of 3,600 cal must occur.  Now this is were I'm a little confused should I drop calories by 500 a day below my BMR this would leave me with only 1,077 cal. a day that seems to be a little low, I want to keep as much muscle as possible..I know I burn about 300 calories from training about 4 times a week.  I'm 5'5 42 years old body fat is 13%. Should I use my BMR or another figure to arrive at my calorie intake on days I train and on days I don't train for my cut cycle.   thank you.