A deficit that actually sticks.
Turn your maintenance calories into a clear, sustainable daily target. Pick a pace — we'll do the math.
Calorie deficit
Good to know
What is a calorie deficit?+
A calorie deficit is eating fewer calories than your body burns. Over time this forces your body to use stored energy — primarily body fat — to make up the difference.
How big a deficit is safe?+
A deficit of 300–550 kcal/day is sustainable for most people and targets 0.25–0.5 kg (0.5–1 lb) of loss per week. Larger deficits work short-term but are harder to maintain and can lead to muscle loss.
Why is 3,500 kcal ≈ 1 lb of fat?+
One pound of body fat stores roughly 3,500 kcal of energy. It's a useful rule of thumb, though real-world loss is affected by water, glycogen, muscle, and metabolic adaptation.
Will I lose muscle in a deficit?+
You can minimise muscle loss by keeping protein high (1.6–2.4 g/kg), doing resistance training, and avoiding very aggressive deficits. See the protein calculator for a target.
