Calorie Deficit
Eating fewer calories than you burn to lose weight.
Why it matters
A sustainable deficit drives fat loss while preserving health and performance.
How it works
Subtract 250–500 kcal from TDEE to lose roughly 0.25–0.5 kg (0.5–1 lb) per week.
How to calculate / apply
Pair a moderate deficit with adequate protein and resistance training.
Examples
- TDEE 2,300 → target 1,800–2,050 kcal/day for steady progress.
Common mistakes
- Too large a deficit
- Ignoring protein and strength work