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Sedentary - Desk Job
Lightly Active - Retail
Active - Personal Trainer
Very Active - Physical Labor
If unknown, use Sedentary
Research shows 0.62g/lb of lean body mass to be sufficient. We recommend 1.0 for the average person, higher if lifting up to 2.0
Select a calorie deficit or surplus based on your goal. A 5-25% deficit for fat loss is sustainable for most and 5-15% surplus is all most need for lean gaining.
If Lifting, add how many days per week and how much time spent actually LIFTING during each session, not total gym time.