How Big Should My Calorie Deficit Be & How Long Should I Stay in One? - Day 74

How big should your calorie deficit be for fat loss? How long should you stay in a calorie deficit? And how do you lose fat without losing muscle?In Day 74 of the Body Recomposition Revolution, we're making calorie deficits SIMPLE.If you want to lose body fat, preserve muscle and look more toned, simply eating as little as possible isn't the answer. Your calorie deficit needs to be large enough to produce fat loss—but reasonable enough to support your strength training, recovery, energy and muscle.Today you'll learn:What a calorie deficit actually isHow to calculate your estimated maintenance calories/TDEEA beginner-friendly way to calculate a 15% calorie deficitWhy a 500-calorie deficit isn't automatically right for everyoneHow fast you should lose weightWhy slower fat loss may be better when you're already leanHow to lose fat without losing muscleWhether you can build muscle in a calorie deficitWhy strength training and protein matter during fat lossHow long you should stay in a calorie deficitSigns you may have been dieting too longWhat to do when the scale stops movingWhen it's time to stop losing fat and move toward maintenance or muscle buildingTHE BIG LESSONThe goal isn't to lose as much weight as possible.It's to lose body fat while keeping the muscle you've worked so hard to build.That's why we're using the RAC body recomposition framework:REVEAL → RECOVER → BUILD → REPEATYour calorie deficit belongs in the Reveal phase.It has a job.Its job is to reveal. It was never supposed to be where you live.TODAY'S 3 RAC TARGETS1. FIND YOUR STARTING DEFICITGoogle “TDEE calculator.” (or email me and I'll do your macro formulation for you [email protected] your information and write down your estimated maintenance calories.Then:Maintenance calories × .85 = estimated 15% deficitThat's your simple starting estimate, not a magic number.2. LOG ONE BIG LIFTPick one major exercise today: hip thrust, squat, shoulder press, row, deadlift, etc.—and record:Weight + repsDuring fat loss, we're not just watching the scale. We're working to protect your strength and muscle.3. CHECK INIf you're currently dieting, ask yourself:How's my hunger? Energy? Sleep? Recovery? Training?Your scale isn't the only measure of whether your deficit is working.NEED THE STRENGTH-TRAINING PIECE?Don't just lose weight. Give your body muscle to reveal.Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.Follow @racfitness_ on Instagram for the body-recomposition graphics, workouts and practical examples that go with each episode. Save the framework. Follow your phase. Track your progress.