A calorie deficit means eating fewer calories than your body burns daily. A 500 calorie deficit leads to approximately 0.5kg (1lb) of fat loss per week. This is the only scientifically proven way to lose body fat.
Quick answer: A 500 calorie deficit per day is optimal for losing ~0.5kg/week of fat while preserving muscle. Keep protein high (2.0-2.2g/kg) and don’t reduce training intensity.
Find out how many calories to eat to lose fat at the optimal rate.
A calorie deficit means eating fewer calories than you burn (TDEE). This forces your body to use energy reserves (fat) to make up the difference.
I was looking for exactly this. Thanks for the breakdown.
Great content. How would you adjust this for a 4-day split?
Solid routine! Does this work well for natural athletes?
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