it doesn't appear you (RegisterJR), are trying to lose weight; however, if you are cutting calories, I would increase protein to 1.1-1.3 grams of protein depending upon how lean you currently are. The leaner you think you are, the higher I would keep the protein because of your increased LBM. I agree with the idea of BCAA dosing. If you already have a BCAA product, I would add it in to meals smaller meals, where you aren't maximizing the amount of leucine you need (probably around 3-4 grams) or take enough BCAAs to equal 3-4 grams of leucine between meals where you are going more than 3-4 hours without significant amounts of food. Some people also like to sip on it throughout the day, but I end up drinking it all too fast that way.
In regards to your actual caloric intake, I believe you would be fine dropping below 2800 calories if you so desired, but this is not something I would do right off the bat. It should be a gradual thing, where you are dropping a hundred to two hundred calories every month or so. Pretty much everyone MASSIVELY overestimates their basal metabolic rate (BMR) and total daily energy expenditure (TDEE) because they overestimate their LBM and underestimate their body fat %. For example, my BMR is 2100 calories, which currently puts my TDEE around 3000 calories based off activity. Therefore, to cut, I am looking at 2500-2700 calories a day on average.
I know you are not talking about cutting weight, but trying to decrease calories on some days to curb appetite; however, to those that wish to cut, try everything I mentioned and I believe it will go better than expected. People who suffer from big strength drops when cutting are either cutting calories too fast or not keeping their protein high enough and losing LBM.
