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Knowing you need a calorie deficit is step one. Actually knowing what the numbers look like — what to eat to, how much protein to hit, how fat and carbs fit in — is where most people get stuck. Here’s the step-by-step process.

Tracking calories divides the fitness world. One side says it's non-negotiable. The other says just eat whole foods and stop eating junk. Here's how to figure out which approach actually makes sense for you.

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