Calorie deficit: the foundation you can't do without

A calorie deficit means that you burn more energy than you take in. This is the only condition that must be met for weight loss to occur — no matter what diet you choose or what supplements you take. Everything else just affects how easy it is to live in a deficit.

How big a deficit should you set?

A reasonable range is 15–25% below your total daily expenditure , which for most people is 300–600 kcal per day. The rate of loss is then approximately 0.3–0.7 kg per week.

A larger deficit sounds tempting, but it has three practical problems: it increases muscle loss, decreases training performance, and decreases the chance that you will stick to the regimen. A rapid loss that collapses after a month is a worse result than a slow one that lasts for half a year.

How to estimate expenses

Basal metabolic rate (BMR) is the energy your body uses at rest. Total daily expenditure is BMR multiplied by an activity factor — approximately 1.2 for a sedentary lifestyle, 1.4–1.6 for moderate activity, 1.7 or more for heavy physical labor or intense training.

But any such calculation is just an estimate with an error of tens of percent. A more accurate method is practical: for two weeks, eat what you normally eat, write down your intake, and weigh yourself under the same conditions. If your weight doesn't change, you've found your real expenditure — and subtract the deficit from that number.

What makes the deficit easier

• Protein. Approximately 1.6–2.2 g per kilogram of body weight per day. The most satiating of all macronutrients and protects muscle mass.
• Fiber and food volume. Vegetables, legumes, whole grain side dishes — lots of volume for few calories.
• Sleep. Lack of sleep increases appetite and impairs decision-making. This is the most underestimated factor in all of weight loss.
• Strength training. It doesn't burn a lot of calories, but it gives the body a reason to maintain muscle mass instead of burning it along with fat.

Why does weight fluctuate?

Daily fluctuations of 1–2 kg are normal and have nothing to do with fat — it’s water, intestinal contents, and glycogen. Therefore, there’s no point in evaluating a single weigh-in. Keep track of your weekly average and compare it to the previous week’s average.

Where are the accessories in this?

At the end, not at the beginning. A supplement can help maintain energy and discipline, but it won't replace a calorie deficit. If you don't already have a set intake and regular exercise, any capsule is just an expensive placebo effect.

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