Strength & Fuel · one free page

Calorie deficit

For adults. Under 18, talk to a GP before changing how you eat. One public page. The rest of the library needs a free account.

What it is

This is the mechanism that actually changes body fat. Eat fewer calories than you burn and stored energy is used. It works with any food pattern.

Estimate what you maintain on, then eat about 300 to 500 calories below that. A crash deficit is harder to keep and costs muscle.

Keep protein high enough: roughly a palm of protein food at each meal.

Weigh once a week, not every morning. Adjust after two weeks, not after one bad day.

Educational information only. Not a diagnosis, and not a person to call in a crisis.

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