To lose weight, you must create a calorie deficit: burning more calories than you consume. While the concept is simple, executing it safely and sustainably requires understanding your body's metabolism.
The Science of Calorie Balance
Your body consumes energy for basic biological functions (BMR) and movement. When you consume fewer calories than this total expenditure (TDEE), your body burns stored fat for fuel.
Calculating Your Custom Target
Determine your maintenance calories (TDEE) and subtract a moderate amount, typically 300 to 500 calories, to foster safe weight loss of 0.5 kg per week.
