Calories come from macronutrients protein, carbohydrates and fats. To lose body fat you MUST be in a Calorie Deficit. If you are not in a calorie deficit then you will not drop body fat and no matter how hard you train, you will see little to no changes with your body. You have probably heard this already, but what exactly is a calorie deficit or surplus and how many calories does that equate to?
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