1. What Is The Calories Deficit Calculator?

This calculator helps determine the optimal calorie deficit and protein intake for body recomposition (losing fat while gaining muscle). It uses scientifically validated formulas to balance fat loss with muscle preservation.

2. How Does The Calculator Work?

The calculator uses two key formulas:

Where:

• 250-500 kcal/day — Recommended calorie deficit range
• 2.2 g/kg — Optimal protein intake for muscle preservation
• Weight — Current body weight in kilograms

Explanation: The moderate deficit allows for fat loss while minimizing muscle loss, and the high protein intake supports muscle growth/maintenance.

3. Importance Of Proper Deficit

Details: A properly calculated deficit ensures sustainable fat loss while maintaining muscle mass. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using The Calculator

Tips: Enter your current weight in kg and select your desired deficit level. The calculator will provide your daily protein target and calorie deficit recommendation.

5. Frequently Asked Questions (FAQ)

Q1: Why 250-500 kcal deficit?
A: This range optimizes fat loss while minimizing muscle loss and metabolic adaptation.

Q2: Why 2.2g/kg protein?
A: Research shows this amount maximizes muscle protein synthesis during a deficit.

Q3: How often should I recalculate?
A: Reassess every 4-6 weeks or after significant weight changes (>5kg).

Q4: Should I change my deficit over time?
A: Yes, start with 250 kcal deficit and increase to 500 kcal if progress stalls.

Q5: What about exercise?
A: Combine this nutrition plan with resistance training for best results.