Understanding how your body burns fat is crucial for successful weight loss. Let's explore the science behind calorie deficit and how to achieve it safely.

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss.

Calculating Your Optimal Deficit

1. Find Your Maintenance Calories

   • Calculate your BMR (Basal Metabolic Rate)
   • Factor in activity level
   • Consider muscle mass

2. Set a Safe Deficit

   • 500-750 calories below maintenance is generally safe
   • Never go below 1200 calories for women or 1500 for men
   • Adjust based on results and energy levels

Common Mistakes to Avoid

1. Creating too large a deficit
2. Not eating enough protein
3. Neglecting nutrient-dense foods
4. Overestimating calories burned

Remember: Sustainable weight loss is about creating healthy habits you can maintain long-term.