Editing Openai/6967ec8f-1d64-8007-9333-760c04f1470e


{{DISPLAYTITLE:Calorie Deficit and Macros}}

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== gpt-5-2 ==
=== User: explain to me in details bullet point what is Calorie deficit, Macros and how to achieve it accurately. ===
explain to me in details bullet point what is Calorie deficit, Macros and how to achieve it accurately. Keep it short no nonsense post

=== Assistant: Here’s a short, no-nonsense, accurate breakdown: ===
Here’s a short, no-nonsense, accurate breakdown:

==== 1. Calorie Deficit (Fat Loss Rule #1) ====
* Definition: You lose fat when you eat fewer calories than your body burns.
* Formula: Calories In < Calories Out
* 1 kg fat ≈ 7,700 calories
* Safe deficit: - 300–500 kcal/day → sustainable fat loss - 500–750 kcal/day → faster, harder to maintain
* Too aggressive = muscle loss, fatigue, rebound eating

==== 2. Macros (What calories are made of) ====

Macros = Protein, Carbs, Fats

===== Protein (Most important) =====
* 4 kcal/g
* Preserves muscle, increases satiety
* Target: - 1.6–2.2 g per kg bodyweight
* Examples: chicken, fish, eggs, lean beef, whey

===== Carbohydrates =====
* 4 kcal/g
* Main energy source
* Adjust based on activity level
* Examples: rice, potatoes, fruit, oats

===== Fats =====
* 9 kcal/g
* Hormones & health
* Minimum: 0.6–0.8 g per kg bodyweight
* Examples: olive oil, nuts, eggs, fatty fish

==== 3. How to Achieve It Accurately (No Guessing) ====
* Step 1: Calculate maintenance calories (TDEE)
* Step 2: Subtract 300–500 kcal
* Step 3: Set protein first, then fats, carbs last
* Step 4: - Weigh food (raw weight preferred) - Track using MyFitnessPal / Cronometer
* Step 5: Track weekly average weight, not daily
* Step 6: If no loss after 2 weeks → reduce 100–150 kcal

==== 4. What Actually Matters ====
* Calories determine fat loss
* Protein determines muscle retention
* Carbs & fats determine performance & adherence
* Consistency > perfection

If you want, I can calculate your exact calories & macros in under 2 minutes.

== References ==
<references />


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