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I use a constant 4.5%. I've heard that 3% is a good number to use, but that feels a bit low to me. I also don't plan with the 80% rule that many people advocate, I don't want to spend less when I'm retired, I'll be spending at least as much. Don't interpret that as wasteful, I'm currently saving aggressively, and I don't think I'd like to live on 80% of what I currently spend.

Generally in these calculations, I PLAN with 4.5% inflation and about an 8.5% return. VERY CONSERVATIVE. I enjoy changing my spreadsheets to 12% ROR's and seeing the results, WOW, if I pull that off, I'll be very happy. I'd rather be pleasantly surprised, than fall short of my plan.
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