The full breakdown. What it is, why it matters, how to use it.
A caloric deficit means consuming less energy than your body expends, forcing it to use stored fat (and some muscle) for fuel. A sustainable cut runs at 15–25% below TDEE — about 0.5–1% of bodyweight lost per week — paired with high protein and resistance training to preserve muscle.
Real Questions
How big should my deficit be?
300–500 calories below maintenance for most people. Larger deficits burn muscle, crash recovery, and crash adherence.
Why am I not losing weight in a deficit?
Either calories are underreported, TDEE is overestimated, water retention is masking fat loss, or NEAT has dropped. Track honestly for 2 weeks and the answer usually appears.
Related Terms
- Nutrition
TDEE (Total Daily Energy Expenditure)
The total calories you burn in a day, including training and daily activity.
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Macros (Macronutrients)
Protein, carbs, and fat — the three nutrients that supply calories.
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Caloric Surplus
Eating more calories than you burn, supporting muscle growth.
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Body Recomposition
Losing fat and gaining muscle simultaneously, usually at maintenance calories.
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