Weight-loss guide
How many calories to lose weight
A useful fat-loss target is usually one you can actually stick to while recovering well enough to keep moving and training.
Choose a sustainable deficit first
Most people are better served by a mild or moderate deficit than by an aggressive cut. The best calorie target is often the one that still feels repeatable next week.
What to watch after you start
Watch weight trends, energy, appetite, and training quality together. If all of them deteriorate at once, the deficit may be too aggressive.
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