Losing fat with a calorie deficit
How a moderate deficit works and how fast is reasonable.
The idea
You lose body fat when you regularly eat less energy than you use. Maintenance calories depend on your size, age and activity. The planner estimates them with the Mifflin-St Jeor equation.
A moderate deficit
A deficit of about 20% below maintenance is a common starting point. It is large enough to show results and small enough to keep energy, training and mood stable. Very low calorie intake often costs muscle and is hard to keep up.
How fast
About 0.25 to 0.75 kg per week is a sustainable pace for most adults. Weight also moves from day to day with water and food in the gut, so look at the weekly average.
Track more than the scale
Waist measurement, how clothes fit, training performance and energy tell you as much as weight. The dashboard can log weight and measurements and show the trend.
When not to diet
Do not use a calorie deficit if you are pregnant, under 18, have a history of eating disorders or a medical condition. Talk to a doctor first.