Question 1

What is a calorie deficit?

Accepted Answer

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss. A 500 cal/day deficit leads to ~0.5 kg/week loss.

Question 2

What is a safe calorie deficit?

Accepted Answer

A moderate deficit of 300-500 calories per day is generally safe and sustainable. Extreme deficits (>1000 cal) can cause muscle loss, metabolic slowdown, and nutritional deficiencies.

Question 3

How fast will I lose weight?

Accepted Answer

At a 500 cal/day deficit, expect to lose about 0.5 kg (1 lb) per week. Results vary based on metabolism, activity level, body composition, and diet quality.

Question 4

Should I eat back exercise calories?

Accepted Answer

It depends on your goal. If you're already at a moderate deficit, eating back 50-75% of exercise calories helps maintain energy. The kCal AI app tracks both food and exercise to make this easy.

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