Calorie deficit basics
Fat loss requires eating fewer calories than you burn over time. A moderate deficit (roughly 300–600 calories/day, or about 0.5–1% of bodyweight lost per week) preserves more muscle and is easier to sustain than crash dieting. Faster is not better — aggressive deficits increase muscle loss, hunger, and the odds you quit.
Related in “Lose fat”
- Protein while cutting
- Fiber and hunger
- Steps and cardio
- Plateaus and diet fatigue
- Eating out and alcohol on a cut
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