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Ideal Calorie Adjustment for Weight Loss & Muscle Gain
For fat loss, reduce calories by 10-25% (300-500 kcal deficit) to lose 0.5-1% of body weight per week while preserving muscle.
For muscle gain, increase calories by 10-20% (200-500 kcal surplus) to gain 0.25-0.5% weight per week with minimal fat.
To maintain weight, stay within ±5% of maintenance calories and focus on strength training.
Adjust as needed to match your fitness goals!
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