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@tammy1957 Current body weight. The 500 calorie deficit allows you to cut at a healthy rate. If you put the goal weight you will cut much faster but your deficit when contrasted to your real weight will be more than 500. Anything more than 500 isn’t generally recommended just because there’s...

@pmichel PROTEIN! Do 1-1.5g of protein per pound of body weight. Then these macros with a 500 calorie defect. 40% protein (1-1.5g of protein per pound of body weight) 30% fat 30% Carbs