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April 14, 2026
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1.6K reactions · 47 shares | REPOST How to calculate your calorie deficit Here’s a foolproof way to do this: Take your goal weight in pounds. Multiply by 11, and multiply the original number by 12. The two numbers you get are going to be your calorie range to aim for each day. Example: Goal weight is 67kg, that’s 147lbs. 147×11 = 1617 147×12 = 1764 Aim for anywhere between 1617 to 1764 calories per day. You don’t have to hit a specific number, provided you stay within this range, you will be fine. This calculation applies to anyone with a sedentary to medium activity lifestyle. Now if you have a lot of weight to lose, don’t aim for your goal weight straight away. Maybe just subtract 5 or 10kg from your current weight, then use that number. When you have reached that weight, recalculate again using the next big milestone to aim for. Work on establishing a regular meal structure with 3 meals and a snack, and implementing other good lifestyle habits before you go into a mad deficit. Then you want to calculate your daily protein intake. For that, simply take your weight in pounds – that number is your daily protein target in grams to aim for (147g in above example). If you are way way below that amount of protein at the moment, aim for 100g each day, then week by week take the number up by about 5 or 10 grams. Let me know any questions. #caloriedeficit #fatlosstips | Beatrice Caffrey | Facebook
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