Reduce your calories by 1520 below maintenance for optimal safe fat loss

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A more precise way to determine your correct calorie deficit would be to use a percentage deficit relative to your maintenance level. Reducing calories by 15-20% below maintenance level is a good place to start. A larger deficit (25-30%) might be necessary in some cases, but the best approach would be to keep your calorie deficit from diet small, while increasing your activity level to create a bigger deficit, if needed.

Remember, the larger of a deficit you create, the sooner your body will catch on that you are dieting and the sooner it will start slowing your rate of calorie burning.

Minus 500 method:

Your weight is 172 lbs.

Your TDEE is 2822 calories

Your calorie deficit to lose weight is 500 calories

Your optimal caloric intake for weight loss is 2822 - 500 = 2322 calories

Percentage method:

Your calorie deficit to lose weight is 20% (.20% X 2822 = 564 calories) Your optimal caloric intake for weight loss = 2258 calories

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Keep Your Weight In Check During The Holidays

Keep Your Weight In Check During The Holidays

A time for giving and receiving, getting closer with the ones we love and marking the end of another year and all the eating also. We eat because the food is yummy and plentiful but we don't usually count calories at this time of year. This book will help you do just this.

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