Calorie Deficit

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Focus on losing body fat and changing your habits in an enjoyable and sustainable way by creating a small - moderate calorie deficit 

Calorie Maintenance

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Focus on maintaining your current body composition by sticking to maintenance

calories based on your TDEE

(Total Daily Energy Expenditure)

Calorie Surplus

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Focus on gaining muscle and improving you body composition with specified resistance training and consuming enough food to create a calorie surplus