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Do you think 1,800 will be sufficient for me because I was sick in the last week or so and I was travelling the week before? I feel like I recovered, and I started doing some weightlifting, and I'll play tennis for two hours this afternoon. It feels like 1,800 might be a bit low, but up to you.

Looking at your recent weeks, I can see exactly what happened:

W13 (sick week, 23-30 March):

•Calories: 2,326 (way over target due to illness eating)

•Protein dropped to just 102g (vs 185g target)

•Training virtually stopped (15min Z1-3, 20min Z4-5)

•Sleep crashed to 7:03 vs usual 8:30+

•You gained 0.87kg fat and lost 0.98kg muscle - classic illness pattern

W14 (recovery week, 30 March onwards):

•Weight trending down (94.1kg → 93.5kg)

•Sleep recovered to 8:42

•Protein back up to 208g

•Some training resumed (53min Z1-3)

The issue: You're right to question 1,800 calories. Given that you:

1. Lost muscle during illness (nearly 1kg)

2. Are returning to weightlifting

3. Adding 2 hours of tennis today

4. Your TDEE appears higher than estimated (you were in surplus at 2,412 calories last week)

I think we should increase to 2,000-2,100 calories to support muscle recovery and your increased training load. This still maintains a reasonable deficit while prioritising muscle preservation post-illness.

Should I update your targets to 2,000 calories to better support your recovery and training?

Yeah, let's do that.

✅ Targets updated:

•Calories: 2,000 kcal (increased from 1,800)

•Protein: 185g (maintained)

•Estimated deficit: 350 kcal (reduced from 450)

This gives you more fuel for muscle recovery and your increased training load whilst still maintaining fat loss progress. The extra 200 calories should help reverse that muscle loss from your illness week.

Key focuses this week:

•Hit that 185g+ protein daily (you nailed 208g last week)

•Fuel your weightlifting sessions properly

•Monitor how you feel with the tennis + weights combo

If you find 2,000 still feels low with your current activity level, we can reassess next week based on your recovery and performance data.