Fat Loss Fundamentals

Train to be LEAN

The Pillars of Leaning Out

Caloric Deficit

The Foundation

The only biological requirement for fat loss. By consuming fewer calories than your body expends, you force it to utilize stored energy (fat).

Protein Sparing

Muscle Retention

A high-protein diet provides the necessary nutrients to maintain lean muscle mass while in a deficit, ensuring weight loss comes primarily from fat.

NEAT Activity

Energy Output

Non-Exercise Activity Thermogenesis (walking, movement) often accounts for a larger portion of daily energy burn than dedicated gym sessions.

Sustainable fat loss is a gradual process. A safe rate of weight loss is generally considered to be 0.5% to 1.0% of body weight per week. Consult with a healthcare professional before making significant dietary changes.

Understanding Energy Balance

Calorie Intake

Food Energy In

All food provides energy. Protein, carbs, and fats contribute calories that your body can use for movement, repair, and basic survival functions.

Basal Metabolic Rate

60–70% Daily Burn

Your BMR is the energy required just to stay alive — breathing, circulation, organ function. It makes up the largest portion of calories you burn each day.

Activity Expenditure

Training + Steps

Exercise and daily movement (NEAT) increase total energy output. Walking, standing, and fidgeting can collectively burn more than workouts alone.

Calorie Deficit

Fat Loss Driver

When energy output exceeds intake, your body uses stored energy — primarily body fat. The size of the deficit determines the rate of weight loss.

Note: Energy balance determines weight change, but food quality, sleep, hormones, and training influence how your body partitions that energy between fat and muscle.

Muscle Preservation

High Protein Intake

1.8 – 2.6g per kg

During a calorie deficit, protein protects lean tissue from being used as energy. Higher intake reduces muscle breakdown and improves satiety, making dieting easier.

Moderate Calorie Deficit

-300 – 500 kcal

A small deficit encourages fat loss while minimizing metabolic slowdown and muscle loss. Aggressive cuts increase fatigue, hunger, and strength decline.

Resistance Training

3 – 5x / week

Lifting signals your body that muscle is still required. Mechanical tension is the main reason your body chooses to keep muscle instead of burning it during weight loss.

Sleep & Stress Control

7 – 9 hrs sleep

Poor sleep elevates cortisol, increases hunger hormones, and worsens recovery. Chronic stress accelerates muscle loss and makes fat loss harder.

Note: Sustainable fat loss prioritizes muscle retention, performance, and recovery — not just scale weight. Individual needs vary based on training load, body composition, and health status.

Calculate Your Deficit Needs