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𝘽𝙍𝘼𝙑𝙊 on Instagram: "1. Work out your starting calories Use this to estimate maintenance: • Bodyweight (kg) × 30 • Bodyweight (lbs) × 13.5 Example: • 95kg × 30 = 2,850 cals • 210lbs × 13.5 = 2,835 cals Call it 2,850 as your maintenance starting point. 2. Create a small deficit Don’t slash calories in half. Just trim around 10%: • 2,850 × 0.9 = 2,565 cals (round to 2,550) That gap is enough to lose fat while still having energy to train. 3. Build your macros from those calories Use simple ru
𝘽𝙍𝘼𝙑𝙊 on Instagram: "1. Work out your starting calories Use this to estim…
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