A Calorie Deficit occurs when intake is lower than daily expenditure, producing weight loss over time.
| Weekly loss target | Approx daily deficit |
|---|---|
| 0.25 kg (0.55 lb) | ~275 kcal/day |
| 0.50 kg (1.1 lb) | ~550 kcal/day |
| 0.75 kg (1.65 lb) | ~825 kcal/day |
These estimates use ~7,700 kcal per kg of fat as a rough guide. Real responses vary with water, glycogen, and adherence.
Use 7–14 day weight trends and performance to size the deficit. Keep protein high and recovery supported.
Calorie Targets set daily energy intake to match your goal and training demands.
Maintenance Calories are the intake that keeps body weight stable over time.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
Total Daily Energy Expenditure (TDEE) is the sum of calories you burn each day.
