Find the exact daily calorie target to lose weight steadily without crash dieting.
A 500-calorie daily deficit creates roughly a 1 lb/week weight loss — a safe, sustainable rate that preserves muscle mass.
Eating below 1,200 cal/day (women) or 1,500 cal/day (men) can trigger muscle loss, fatigue, and metabolic slowdown.
Keeping protein at 0.7–1 g per pound of bodyweight while in a deficit helps you lose fat, not lean mass.
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