📖 How to Use
Enter your TDEE (Maintenance Calories). If you don't know your TDEE, use our TDEE calculator first. This tool will show exactly how many calories you need to eat to lose weight safely.
❓ Frequently Asked Questions
What is a safe calorie deficit? +
A deficit of 500 calories per day is the gold standard. It allows for steady fat loss (0.5kg per week) without losing muscle mass.
Can I go on a 1000 calorie deficit? +
It is generally not recommended unless supervised by a doctor, as it can slow down your metabolism and lead to extreme hunger.
What happens if I eat too little? +
Eating below your BMR for too long can cause hair loss, fatigue, and hormonal imbalances. Always follow a "Moderate" deficit.
Do I need a "Cheat Day"? +
A cheat day can help mentally, but make sure you don't overeat so much that you cancel out your entire week's deficit.
How long should I stay in a deficit? +
It's healthy to take a "Maintenance Break" for 1-2 weeks after every 12 weeks of calorie deficit.
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