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The calorie and protein calculator for weight loss combo works like this: Find your maintenance calories (your goal weight times 14 to 15 is a decent starting estimate for most adults) Subtract 500 calories per day for roughly one pound of fat loss per week Lock in your protein number from the formula above Fill the remaining calories with carbs and fats in whatever ratio fits your life So a woman with a 150-pound goal weight eats around 2,100 maintenance, drops to 1,600 for fat loss, hits 130 grams of protein (520 calories), and has about 1,080 calories left for everything else

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