Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body burns for energy. When this happens, your body compensates by burning stored energy (fat). To lose weight, a consistent deficit is required over a period of time.
The Energy Balance Math
Total Weight Loss (kg) × 7,700 kcal
This total is then divided by the number of days in your timeframe to find your daily target.
Planning Tips
How do I find my starting calories?
Your 'maintenance' calories (TDEE) is the total number of calories you burn daily. To lose weight, you subtract your deficit from this number. For example, if your TDEE is 2,500 and your deficit is 500, you should eat 2,000 calories.
Is a larger deficit always better?
No. Very large deficits can lead to muscle loss, nutrient deficiencies, and extreme hunger, making the plan impossible to stick to. Sustainability is the key to permanent results.
What if I miss my target for a day?
Consistency over weeks and months matters more than any single day. Simply return to your planned deficit the next day rather than trying to 'double up' on your deficit.
Health & Safety Disclaimer
Extreme calorie restriction can be dangerous. It is generally recommended that women do not consume fewer than 1,200 calories per day, and men no fewer than 1,500, without professional medical supervision. Always consult a doctor before starting a new weight loss plan.