Most people add muscle by eating maintenance calories plus 250–500 per day, set from your TDEE, with protein 1.6–2.2 g/kg and steady training.

For calories per meal, most adults land near 400–700 calories, adjusted for body size, activity, and goal.

For fat loss, eat about 300–500 fewer calories than your maintenance; many women land near 1,300–1,800 kcal, men 1,600–2,200—adjust to you.

For weight maintenance, aim for 150–300 minutes of moderate activity weekly plus two strength days, adjusting upward if your weight starts creeping.

For most lifters, a solid trap bar deadlift target is 1.5× bodyweight for a clean single, rising toward 2× bodyweight with steady training.

The squat-for-weight target depends on training age; use body-weight ratios and gradual testing to set a safe, personal goal.

Daily walking needs vary by bmi and goal; use the table and step ranges below to set a safe, steady plan.

Increase weight when lifting by 2–10% once you exceed target reps with form; use smaller jumps for small lifts and larger jumps for big compounds.

Marathon training weekly mileage usually lands between 30–55 miles for most runners, adjusted to base fitness, goal time, and injury history.

Most people lose 10 kg by pairing 8,000–12,000 daily steps with a steady 300–500 kcal deficit for about 12–20 weeks.