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You can start your own gaining or losing journey by yourself and you dont need much.
Just follow the steps below but before that please click on my sponsor so that it can help me keep going
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Step 1: Calculate Your BMR (Basal Metabolic Rate)
BMR = calories your body needs at rest to stay alive.
Harris–Benedict Formula
For men:
BMR = 88.36 + (13.4 × weight in kg) + (4.8 × height in cm) − (5.7 × age)
For women:
BMR = 447.6 + (9.2 × weight in kg) + (3.1 × height in cm) − (4.3 × age)
This gives you your baseline calorie requirement(The calories you need just to survive
Step 2: Apply Your Activity Multiplier
Multiply BMR by your activity level:
• Sedentary (little movement): × 1.2
• Light activity (walks, 2–3 workouts): × 1.375
• Moderate (3–5 workouts/week): × 1.55
• Very active (hard training): × 1.725
This number = Total Daily Energy Expenditure (TDEE)
→ the calories needed to maintain your weight(You wont gain fat or lose fat at this calories)
Step 3: Decide Your Goal
• Fat loss: TDEE − 300 to 500 kcal
• Muscle gain: TDEE + 200 to 300 kcal
• Maintenance: TDEE as i
Step 4: Set Protein First (Non-negotiable)
Protein controls hunger, muscle, blood sugar, and metabolism.
Rule of thumb:
👉 1.6–2.2 g protein per kg bodyweight
Example:
70 kg person → 110–150 g protein/day
Calories from protein = grams × 4
Step 5: Allocate Fats (Hormones & Satiety)
Healthy range:
👉 0.8–1 g fat per kg bodyweight
Calories from fat = grams × 9
Hormones , hair and skin pay the price if you avoid fats. Fats wont make you FAT.
Step 6: Fill the Rest With Carbs
Remaining calories go to carbohydrates.
Calories from carbs = grams × 4
Carbs = fuel, not the enemy.
Example (Simple)
• Calories: 2,000 kcal
• Protein: 130 g → 520 kcal
• Fat: 60 g → 540 kcal
• Remaining calories: 940 kcal
• Carbs: 235 g
Macros aren’t about control.
They’re about removing chaos from eating.
If your plan makes you weaker, hungrier, and obsessed —
it’s not discipline.
It’s bad math.
YOU CAN REPLY TO THIS EMAIL WITH YOUR AGE,HEIGHT, WEIGHT, ACTIVITY LEVELS AND YOUR GOALS AND I WILL SEND YOU YOUR MACROS FOR FREE.
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