CALORIE DEFICIT

A calorie deficit occurs when you consume fewer calories than your body expends over a certain period, resulting in weight loss. In simpler terms, it means that you are burning more calories than you are taking in. This process is

fundamental for weight loss, as the body taps into stored energy (usually in the form of fat) to make up for the energy shortfall.

The idea of Calorie Deficit is pretty much simple. In the above illustration, a person consumes 2,000 calories and burns 2,500 calories per day, meaning, the amount of “Calories OUT” is more than the amount of “Calories IN”, like what I said earlier, WHEN A PERSON BURNS MORE CALORIES THAN WHAT HE/SHE CONSUMES, then most likely, he/she is going to lose weight,

Now, let me teach you how you can perform Calorie Deficit in your diet.

Calculate your caloric maintenance via tdeecalculator.net to determine your Total Daily Energy Expenditure (TDEE), identify your calorie maintenace.
Subtract around 500 – 800 calories from maintenance.
Track your progress. Keep a food diary or use a calorie-tracking app (MyFitnessPal app) to monitor your daily intake. This can help you stay accountable and make adjustments if needed.
If you are skinny fat, you should aim to lose around 1lb of weight per week. If you are fat/obese, you should aim to lose around 2 lbs of weight per week.
If you are now able to hit 10-11% body fat, you have two options. You can either maintain an athletic look and eat at maintenance or start your lean bulking journey to continue packing on more muscle mass until you achieve your desired physique.