Food StructureChapter 5: Fueling the Engine

How do I calculate my calorie deficit?

Q: How do I calculate my calorie deficit?

Fat loss follows one unbreakable law: **consume less energy than you burn.** **Step 1 — Find your TDEE** (Total Daily Energy Expenditure): Your body weight (kg) × 28–33 (depending on activity level). **Step 2 — Create a moderate deficit:** Subtract 300–500 kcal from your TDEE. That's your daily budget. ⚠️ **Never go below a 500 kcal deficit.** A massive deficit doesn't speed up results — it triggers The Elephant into panic mode (Adaptive Thermogenesis). Your body slows NEAT, cannibalizes muscle, and hoards water. You end up heavier and weaker. Think of it like a financial budget: you can spend your calories however you want, as long as you don't go into debt. Numbers don't have morals. *Chapter 5: The Math of Fat Loss*

Short answer first. Full logic in the chapter.

Answer

Fat loss follows one unbreakable law: consume less energy than you burn.

Step 1 — Find your TDEE (Total Daily Energy Expenditure):

Your body weight (kg) × 28–33 (depending on activity level).

Step 2 — Create a moderate deficit:

Subtract 300–500 kcal from your TDEE. That's your daily budget.

Important

Never go below a 500 kcal deficit. A massive deficit doesn't speed up results — it triggers The Elephant into panic mode (Adaptive Thermogenesis). Your body slows NEAT, cannibalizes muscle, and hoards water. You end up heavier and weaker.

Think of it like a financial budget: you can spend your calories however you want, as long as you don't go into debt. Numbers don't have morals.

From the Book

Chapter 5: The Math of Fat Loss

Connected ChapterChapter 5: Fueling the Engine

This answer belongs to the chapter itself. Read the chapter for the full argument, then come back here when you need the short clarification.