Deficit guide
What is a calorie deficit?
A calorie deficit means you are taking in fewer calories than you are using over time. That energy gap is what allows body weight to trend down.
Why it matters
For fat loss, a calorie deficit is the core mechanism. Exercise, macros, and food quality still matter, but they do not replace the need for an energy gap.
Why bigger is not always better
A larger deficit can speed up short-term weight change, but it also tends to make hunger, recovery, and adherence harder. Sustainable deficits usually work better over longer periods.
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