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Calorie Deficit: The Science & The Strategy

Learn exactly what a calorie deficit is, how to calculate yours, and how to maintain it for consistent fat loss.

Fat Loss Fundamental

A calorie deficit is the only requirement for fat loss. Without it, no amount of supplements or specialized foods will help.

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The Math

Energy In < Energy Out = Weight Loss. It's the first law of thermodynamics in action.

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Tracking

Logging your food intake is the only way to ensure you're actually in a deficit.

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Patience

Healthy loss is 0.5 - 2 lbs per week. Rushing leads to muscle loss.

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body requires to maintain its current weight. When this happens, your body is forced to find an alternative energy source to fuel its functions. It finds this energy primarily in your stored body fat.

The Deficit Formula

Step 1

Calculate your TDEE (Total Daily Energy Expenditure)

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Step 2

Subtract 300 to 500 Calories

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Your Weight Loss Goal

Finding Your TDEE

Before you can establish a deficit, you need to know your "Maintenance Level" the number of calories you burn every day just by existing and moving. This is composed of your Basal Metabolic Rate (BMR) plus your thermic effect of food and physical activity.

How to Maintain the Deficit

Willpower alone is rarely enough. To stick to a deficit, you should:

  • Eat High-Volume Foods: Vegetables like spinach and broccoli fill your stomach for very few calories.
  • Track Everything: Hidden calories in oils, dressings, and drinks often wipe out a deficit.
  • Don't Be Too Aggressive: A 1000-calorie deficit is unsustainable and usually leads to binging.

Calculate Your Deficit Now

Use our specialized TDEE calculator to skip the manual math and get your exact targets.

TDEE Calculator