12/08/2026
Stop starving yourself to lose weight. More calories doesn’t always mean less fat lost—in fact, sports science shows that cutting too fast completely backfires.
How to Find Your Sweet Spot:
Target Rate: Aim to lose 0.5%–0.7% of your body weight per week.
The Math: Create a daily deficit of 15%–20% below your maintenance calories.
Example 1
Maintenance = 2000 calories
Workout calories burned: 656
Total: 2656
Target = 2124
Math: 2656 x 20% = 531
2656- 531 = 2124
Example 2
Maintenance = 1300 calories
Workout calories burned: 450
Total: 1750
Target = 1400
Math: 1750 x 20% = 350
1750- 350 = 1400
Example 3
Maintenance = 2700 calories
Workout calories burned: 600
Total: 3300
Target = 2640
Math: 3300 x 20% = 660
3300 - 660 = 2640
If you weigh more, you can eat more.
Don't under eat!
📌 Save this post to set up your next fat-loss phase correctly, and drop your current daily calorie strategy in the comments below!
Study Title: Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes
Authors: Ina Garthe, Truls Raastad, Per Egil Refsnes, Anu Koivisto, and Jorunn Sundgot-Borgen (2011)
Journal: International Journal of Sport Nutrition and Exercise Metabolism
PMID: 21558571
DOI: 10.1123/ijsnem.21.2.97
