John, you can not restrict calories AND build muscles at the same time. Building requires calories/energy surplus.

Weight loss requires calories restriction.

That’s why I said that amount of calories depend on your goal.

For longevity it is recommended to restrict calories on a regular basis but not all the time — otherwise you won’t thrive and you’ll get super thin.

So, the question is, what’s your MAIN goal for now?

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Coach. Nutrition. Health. Weight Loss. Flexible Keto. Food Consultant. HEALTH FOUNDATION - FREE 📧EMAIL COURSE

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