Pillar / Calories

Burn & balance

Energy in, energy out. Know your numbers and the fat takes care of itself.

You don't need to count every almond - you just need to know roughly where you stand.

Quick wins

01A 30-minute kettlebell session burns roughly 250 - 450 kcal.
02For fat loss, aim for a 300 - 500 kcal daily deficit. Bigger costs you muscle.
03Steps move more total calories than any single workout. Target 8 - 10k.
04Don't eat back workout calories - trackers overestimate by 20 - 40%.
05Consistency beats perfection. Ten sessions in a row is an identity.