Question 1

How big should my calorie deficit be?

Accepted Answer

A daily deficit of 300–500 kcal is ideal for steady fat loss (~0.5 kg/week). Over 1000 kcal is aggressive.

Question 2

How many calories in 1 kg of fat?

Accepted Answer

Approximately 7700 kcal. Losing 1 kg requires a cumulative deficit of 7700 kcal.

Question 3

Do I need a surplus to build muscle?

Accepted Answer

A modest surplus of 200–400 kcal/day supports muscle gain while minimizing fat gain.