What should my deflict should be to lose 10K

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Clohiephotography
Clohiephotography Posts: 1 Member
in Getting Started
Hi I’m new to pretty much all of this! I play afl local and trying to get back to being fit again. What should my deflict before to lose about 10K

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  • AnnPT77
    AnnPT77 Posts: 32,154 Member
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    Planning a deficit isn't really related to how much you want to lose, it's related to how fast you want to lose it. "Really fast" is usually a Bad Plan.

    If you only have 10kg to lose in total, 0.25 to an absolute max of 0.5kg per week would be a good plan. Put your personal data into your MFP profile, tell it that rate of loss, and it will tell you how many calories to eat.

    Treat that as a starting estimate. Follow it closely for 4-6 weeks (whole menstrual cycles if you have those), then adjust your calorie goal if needed to hit your target loss rate.

    Best wishes!

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