Openai/6967ec8f-1d64-8007-9333-760c04f1470e

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gpt-5-2

User: explain to me in details bullet point what is Calorie deficit, Macros and how to achieve it accurately.

explain to me in details bullet point what is Calorie deficit, Macros and how to achieve it accurately. Keep it short no nonsense post

Assistant: Here’s a short, no-nonsense, accurate breakdown:

Here’s a short, no-nonsense, accurate breakdown:

1. Calorie Deficit (Fat Loss Rule #1)

• Definition: You lose fat when you eat fewer calories than your body burns.
• Formula: Calories In < Calories Out
• 1 kg fat ≈ 7,700 calories
• Safe deficit: - 300–500 kcal/day → sustainable fat loss - 500–750 kcal/day → faster, harder to maintain
• Too aggressive = muscle loss, fatigue, rebound eating

2. Macros (What calories are made of)

Macros = Protein, Carbs, Fats

Protein (Most important)

• 4 kcal/g
• Preserves muscle, increases satiety
• Target: - 1.6–2.2 g per kg bodyweight
• Examples: chicken, fish, eggs, lean beef, whey

Carbohydrates

• 4 kcal/g
• Main energy source
• Adjust based on activity level
• Examples: rice, potatoes, fruit, oats

Fats

• 9 kcal/g
• Hormones & health
• Minimum: 0.6–0.8 g per kg bodyweight
• Examples: olive oil, nuts, eggs, fatty fish

3. How to Achieve It Accurately (No Guessing)

• Step 1: Calculate maintenance calories (TDEE)
• Step 2: Subtract 300–500 kcal
• Step 3: Set protein first, then fats, carbs last
• Step 4: - Weigh food (raw weight preferred) - Track using MyFitnessPal / Cronometer
• Step 5: Track weekly average weight, not daily
• Step 6: If no loss after 2 weeks → reduce 100–150 kcal

4. What Actually Matters

• Calories determine fat loss
• Protein determines muscle retention
• Carbs & fats determine performance & adherence
• Consistency > perfection

If you want, I can calculate your exact calories & macros in under 2 minutes.