Weight loss requires a calorie deficit: burning more energy than you consume. However, cutting your calories too aggressively causes muscle loss, intense hunger, and metabolic adaptation. To lose fat permanently, you must plan a sustainable deficit.
Determining Your Deficit Size
A safe and effective deficit targets losing **0.5% to 1.0% of your body weight per week**. For most individuals, this requires a daily deficit of **300 to 500 calories** below their maintenance levels (TDEE).
You can calculate your custom deficit target and estimated weight loss timeline using our Calorie Deficit Calculator.
Maintaining Muscle (Body Recomposition)
To ensure that the weight you lose is pure fat rather than muscle, combine your deficit with a high-protein diet (which you can outline using the Calorie Calculator) and progressive resistance training. If you are a beginner or returning from a training break, you can aim for simultaneous fat loss and muscle gain. Plan your recomp metrics using the Body Recomposition Calculator.