How big should my calorie deficit be?

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

How many calories in 1 kg of fat?

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

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

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