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FYI: People with B12 levels under 200 picograms per milliliter (pg/mL) are considered to have a deficiency

Unfortunately, like anything in life, there is not a one-size-fits-all approach that works here

For researchers prioritizing muscle preservation, a moderate dose of 4 to 8 mg combined with adequate protein intake (1.0 to 1.2 grams per kilogram of body weight) and resistance training appears to optimize the fat-to-lean mass loss ratio

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Manee-In S, Parmornsupornvichit S, Kraiprayoon S, Tharasanit T, Chanapiwat P, Kaeoket K

Summer also tends to be when motivation is highest and results feel most rewarding