Step 1 of 6 · Meal Planning for Fat Loss
Start from what you actually eat
Start from what you actually eat — step 1 of 6 in Meal Planning for Fat Loss. Track 7 honest days, or use a TDEE estimate as a guess. Subtract 300–500 calories.
Free health & fitness tip: Start from what you actually eat (step 1 of 6 from "Meal Planning for Fat Loss").
Track 7 honest days, or use a TDEE estimate as a guess. Subtract 300–500 calories. Protein about 1.6–2.2 g per kg of goal bodyweight is a practical range in a deficit.
Hit protein before you micro-manage keto vs not keto. Liquid calories are stealth — keep calories in food you chew if hunger is the problem.
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