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If this is happening for more than a few weeks, you may need to increase your caloric deficit by at least 100 calories. Know that losing body fat too quickly might not be sustainable over time, so it's important to listen to your body and make realistic adjustments. If you notice you are losing body fat too quickly, this may be a reaction, especially if you're just getting started. You can increase or decrease this number by 100 calories at a time. Track your progress, and adjust as needed. In general, dropping 3500 calories a week (500 calorie deficit per day) will drop 1lb per week. We recommend starting between 200-500 calories below your TDEE. The number of calories you want to eat below your TDEE will depend on how fast you need to reach your goal, and what’s maintainable. Use these tips below to ensure you're making the right adjustments: This is important because having more muscle mass helps to increase your metabolism- which in turn will also help you to lose body fat.​ The number of calories you want to eat below your TDEE will also depend on how fast you need to reach your goal, and what’s maintainable for you. Starting slow helps to decrease the risk of muscle loss. Usually, the leaner you are, the slower your rate of fat loss. This differs on how much body fat you’re trying to lose, where your starting point is, your muscle mass, and many other factors. When doing so, you want to make sure to maintain enough calories to sustain energy, maintain muscle mass, body functions, etc.

Once you find your TDEE, you will want to eat slightly below this number. We will outline this more in a future nutrition guide video, but you can use this “TDEE Calculator” to calculate your starting point. You will need to use this number to determine how much you should be eating daily to reach your goals.

This number varies greatly depending on age, gender, height, weight, and of course, activity level. In short, your TDEE is the amount of calories you burn daily, including the amount of activity. Whether you're looking to lose body fat, maintain, or build muscle, you will first want to find your TDEE- total daily energy expenditure.