nutrition
Calorie Deficit
Eating fewer calories than you burn, forcing the body to use stored energy (primarily fat) for fuel.
A calorie deficit is the fundamental requirement for fat loss. A deficit of ~3,500 kcal is often cited as producing 1 lb (0.45 kg) of fat loss, though in practice the rate varies with metabolic adaptation, water shifts, and glycogen changes. Most adults lose fat comfortably at 15–25% below TDEE. Use our calorie deficit calculator to set your target.