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To lose 1 lb fat, you need a ~3,500 calorie deficit/week 1. Strength Training: 3x/week Each session burns ~300–400 cals = ~1k cals/week 2. Cardio: 2–3 short sessions/week 100–200 cals/session = ~400–600 cals/week 3. Daily Movement 8–10k steps/day ≈ 2.5–3.5k cals/week 4. Nutrition Deficit - Target deficit = ~3.5k cal - Activity already covers ~3,500–4,000/week - To lose 1 lb/week, you may not need to cut much (if anything) from food- just stay consistent with activity balanced eating!! | Emma
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