Скачать или смотреть Losing body fat is easy when you understand that

It’s Just Simple Math
If your fat loss isn’t working - just tweak the numbers.

📈 To lose 1lb (0.45 kg) of fat = 3,500 calorie deficit
📉 To lose 2lbs (0.9 kg) per week = 7,000 calorie deficit

Here’s how to get there:

Cardio
• Burn ~ 100 cals/day
• Total ~ 700 cals/week

Steps
• 10,000 steps/day = 500 cals
• Total ~ 3,500 cals/week

Total Burned from Activity
• Steps: 3,500 cals
• Cardio: 700 cals
• Total: 4,200 cals/week

Caloric Deficit from Diet
• Target: 7,000 cals
• Burned: 4,200 cals
• Still needed: 2,800 cals/week
• Daily: ~400 cals/day from diet

Hit these numbers, and you’re on track to drop 0.9 kg (2 Ibs) per week.

Save this post so you can build your plan with real numbers.

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