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1. BMR ~ Use a calculator and ONLY use the BMR number, do not take one of the numbers that accounts for physical activity 2. Calorie Deficit~ Subtract 500-1,000 calories from your BMR. The more obese you are, the steeper your calorie deficit should be (in others words the more you should subtract) PLEASE DO NOT ADD PHYSICAL ACTIVITY BACK TO YOUR DEFICIT. Activity levels do NOT give you more calories to eat, do NOT count them. 500 calorie deficit = 1 lb of fat/week, 1000 calories = 2 lbs of fat/w
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