Calorie Deficit: How It Actually Works
Calorie deficit = consuming fewer calories than you burn. 0.5 kg fat ≈ 3500 kcal. Daily deficit of 500 kcal = ~0.5 kg/week loss. Aggressive deficits (>1000 kcal) cause muscle loss + metabolic adaptation. Sustainable: 300-500 kcal/day deficit.
Why Aggressive Cuts Fail
Body senses 'famine' — drops BMR 5-15%, reduces NEAT (fidgeting/non-exercise activity), increases hunger hormones. Result: plateau + rebound when normal eating returns.
Sustainable Approach
TDEE × 0.85 for weight loss. Track honestly 1-2 weeks first. Adjust based on real progress (not theoretical numbers). Diet breaks (1-2 weeks at maintenance every 8-12 weeks) help.
Frequently Asked Questions
Should I cut weekends and bulk weekdays?▼
No. Total weekly intake matters. Crash dieting + binge cycle is most stressful and ineffective.
Scientific References
- Hall KD (2012) Quantification of the effect of energy imbalance. Lancet.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.