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Hello, I am new on here, just read your pdf about calculating calories and using my fitness to track macros - I am 8 stone 6 - approx 120pounds - I am wanting to lose body fat (belly fat mostly but also all over ) and build lean muscle so do I multiply my body pounds by x 10 for fat loss - because I’m sure that 1200 calories per day won’t be enough / I’ll be really hungry on this - am I doing it wrong? Thank you
Hi Herjit! Great question! Apologies, just seeing this. So while that formula is a great starting place, everyone's metabolism is a bit different, so you have to play with it to find your sweet spot. For a caloric deficit (while still building muscle by keeping protein high), you will feel slightly hungry, but you definitely do not want to be white-knuckle starving. So if at 1200 you feel absolutely starving (while making sure you are prioritizing whole foods- you don't live in the U.S. so you're probably good on that lol), then bump it up by 100-200 calories and if you are still absolutely starving at that, keep gradually bumping it up until you get to that "mildly uncomfortable but not starving" place. If you feel completely satisfied or like you're stuffed all day, you're likely not going to lean out.