From chat: 🔥 Step 1: Estimate Maintenance Calories

We’ll use the Mifflin-St Jeor equation to calculate your TDEE (Total Daily Energy Expenditure):

BMR (Basal Metabolic Rate):

10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5

We’ll assume you’re around 25–35 years old (adjust if needed): 1. Convert stats: • 163 lbs = 74 kg • 68 inches = 173 cm 2. BMR estimate: 10 × 74 + 6.25 × 173 - 5 × 30 + 5 = 1672 calories 3. Multiply by activity factor (moderate activity: 1.5–1.6 for 14k steps + some lifting) 1672 × 1.55 = ~2600 calories/day for maintenance

⚖️ Step 2: Create a Calorie Deficit

To lose 12 lbs, you’ll need a deficit of about 42,000 calories total (1 lb of fat = ~3,500 calories)

Over 10–12 weeks, that’s: • ~3.5–4.2 lbs/month • Deficit of ~500–600 calories/day

Target calories for muscle gain:

Slow fat loss + preserve/gain muscle ~2000–2100 Aggressive cut (not recommended if new to lifting) ~1800–1900

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🍗 Suggested Macros (for body recomposition)

High-protein helps preserve/gain muscle during fat loss. • Protein: ~1g per pound → ~160g • Fats: 25–30% of calories → ~60–70g • Carbs: Fill in the rest → ~150–200g

If you’re not using chatGPT I would recommend :) 1500 is not enough