• ~10,000 steps per day (or close)
• 7–9 hours of sleep nightly
• 3–5 resistance training sessions per week
• ~3,500-calorie deficit ≈ 1 lb fat lost
• 400–700 daily deficit ≈ 0.8–1.5 lb/week sustainable
• Track weekly average weight (morning, fasted)
• Aim for 0.8–1 g protein per lb of goal bodyweight