A calorie deficit occurs when you consume fewer calories than you burn. Since 1kg of body fat contains approximately 7,700 kcal, a daily deficit of 500 kcal theoretically produces 0.5kg of fat loss per week. Sustainable deficits are typically 300–500 kcal/day — larger deficits cause muscle loss and metabolic adaptation.
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Pro Tip
Protein intake is critical during a deficit. Aim for 1.8–2.4g/kg body weight to preserve lean muscle mass while losing fat.
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