About Calorie Deficit Planner
Losing weight is a math equation, but it's one that involves biology. A calorie deficit is required to shed fat, but creating too large of a deficit triggers survival mechanisms that fight back. This planner helps you find the 'Sweet Spot'.
Scientific Basis
The 3500-calorie rule states that a deficit of 3500 kcal results in 1 lb of weight loss. While modern research shows it's dynamic (metabolism slows as you lose), it remains a solid rule of thumb for initial planning.
Health Implications
Safe weight loss is 0.5% - 1% of body weight per week. Faster rates often result in:
- Muscle catabolism (burning muscle for fuel)
- Gallstones
- Nutrient deficiencies
- Rebound weight gain
Actionable Tips
Cycle Calories: Eat at maintenance for a few days every few weeks to prevent metabolic adaptation.
Volume Eating: Eat low-density foods (vegetables) to stay full on fewer calories.
Don't Drink Calories: Liquid calories (juices, sodas) don't register satiety signals.
Limitations
Calculations assume a constant metabolic rate, which is not true. As you lose weight, your TDEE drops, and you will need to adjust your intake.