If you aren’t in such good shape, the process could need up to 6 months of multiple cutting and diet-break cycles. Daily targets are usually set as a percentage of daily calories. The recommended amount of fat can be anywhere from 20% to 30% of your daily calories. Towards the end of the cut, fat intake might drop below this recommended amount for a small time because calories often get so low and protein needs to be kept high to maintain muscle.

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