Learn how a calorie deficit works for fat loss, including how to set targets, track progress, and avoid common mistakes like excessive restriction. This topic matters for preserving muscle, supporting testosterone-friendly habits, and improving body composition without sacrificing training performance.
The essentials for calorie deficit — then explore the latest posts below.
A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template—adjust portions and ...
Most men don’t need to “lose weight first” — a moderate calorie deficit paired with progressive resistance training and high protein can reduce body fat while preserving, and sometimes adding, lean mass by maintaining muscle protein synthesis. The key is getting leaner without the metabolic slowdown and strength loss that often come with aggressive cutting, ...
Lower gut microbiome diversity and certain microbiota patterns (including a higher Firmicutes-to-Bacteroidetes ratio in some studies) are associated with increased “energy harvest” from food and altered metabolite-driven appetite and metabolic signaling, which can make fat loss harder even when calories are similar. Here’s how the gut–metabolism connection shows up in real life and what to ...
Sugar-free gum is usually compatible with a ketosis-focused fast because one piece is typically a negligible caloric input (often kept under ~30 calories total during the fasting window), but any calorie- or sugar-containing gum can blunt a stricter fast aimed at autophagy, where the safest approach is staying truly calorie-free. The key is how many ...
Lifting weights can support fat loss by building and preserving muscle, which helps maintain a higher resting metabolic rate and improves body composition over weeks and months. Here’s how to set up your training and tracking so the mirror changes even when your workout isn’t “burning fat” in the moment. “If you’re asking ‘does lifting ...