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Applies a percentage deficit to maintenance energy, raises protein to protect lean mass and converts the deficit into an expected rate of loss.
Cutting deficit
Intake = maintenance x (1 - deficit); weekly loss = daily deficit x 7 / 7,700 kcal per kilogram of body fat
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
It is the energy content of a kilogram of adipose tissue, which is fat plus its supporting water and protein.
Higher protein preserves lean mass in a deficit and improves satiety, which is why 2.0 to 2.4 g/kg is common.