Including results for 95 kg.
Do you want results only for 95kg?
1. Work out your starting calories Use this to estimate maintenance: • Bodyweight (kg) × 30 • Bodyweight (lbs) × 13.5 Example: • 95kg × 30 = 2,850 cals • 210lbs × 13.5 = 2,835 cals Call it 2,850 as your maintenance starting point. 2. Create a small deficit Don’t slash calories in half. Just trim around 10%: • 2,850 × 0.9 = 2,565 cals (round to 2,550) That gap is enough to lose fat while still having energy to train. 3. Build your macros from those calories Use simple rules: • Protein: 2.2g per k
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