6 min read
2026-02-09
The optimal deficit is 300-500 kcal/day. Reducing calories too aggressively results in muscle loss, not fat loss.
Protein preserves muscle mass in a calorie deficit:
| Goal | Protein (g/kg body weight) |
|---|---|
| Maintenance | 1.2-1.6 |
| Fat reduction | 1.6-2.2 |
| Muscle gain | 1.8-2.5 |
Strength training 3-4 times a week is the key to maintaining muscle. Basic exercises: squats, deadlifts, presses.
Optimal - 2-3 cardio sessions per week for 30-40 minutes in zone 2 (60-70% of max heart rate). Excess cardio destroys muscles.
Lack of sleep (less than 7 hours) increases muscle loss by 60% for the same calorie deficit.
Chronic stress increases cortisol, which contributes to the accumulation of visceral fat and muscle breakdown.
A realistic rate of fat loss is 0.5-1% per month. In 3-6 months you can significantly change your body composition.
Losing weight too quickly (more than 1 kg/week)
Complete rejection of fats (minimum 0.8 g/kg needed)
Cardio only, no strength training
Lack of progress measurements
See also: Heart Rate Zones, Calorie Calculator