thespartanwarrior:

How to easily calculate (estimate) your caloric intake:

• Your maintenance caloric level is 14/16 kcals per lb of body weight
• Your fat loss caloric deficit is 11/13 kcals per lb of body weight
• Your size gain caloric surplus is anything over maintenance

Keep your focus on getting the majority…

(via livebreathetransform-deactivate)