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Evidence-based guides and calculators for sustainable fat loss. Calorie deficits, macro splits, and fat loss timelines — backed by research.
Fat loss is the process of reducing stored body fat through a sustained caloric deficit — consuming fewer calories than your body burns each day. The deficit forces your body to draw on stored fat for energy. According to NIH research, a deficit of approximately 3,500 calories is required to lose roughly 0.45kg of body fat, making a 500 calorie daily deficit the standard recommendation for losing ~0.5kg per week.
The first step is calculating your TDEE (Total Daily Energy Expenditure) — the total calories your body burns each day. Subtract 300–500 calories from this number to create your fat loss deficit. Use our TDEE calculator and calorie calculator to find your personalised numbers.
The most effective fat loss approach combines three elements: a moderate caloric deficit (300–500 kcal/day), adequate protein intake (1.8–2.4g per kg body weight to preserve lean muscle), and resistance training. Studies published in the American Journal of Clinical Nutrition consistently show that this combination produces superior body composition outcomes compared to caloric restriction alone.
Rapid weight loss diets (1,000+ calorie deficits) often lead to significant muscle loss alongside fat loss, metabolic adaptation (the body reducing energy expenditure to compensate), and high rates of weight regain. The CDC recommends a gradual, steady rate of 0.45–0.9kg per week as the safest approach for long-term success.