A simple guide
CalDef. Calorie deficit, simply.
A short explainer and a calculator that turns your weight into a safe daily calorie target. No magic. Just math, kindly explained.
Educational only. Talk to your doctor before starting a new eating plan.
01 — The idea
Energy in, energy out.
Your body spends energy every day just to keep you alive. Food gives that energy back. The relationship between the two decides what your body does with the rest.
Eat more than you spend
Stored as fat
Eat the same as you spend
Weight stays steady
Eat a little less than you spend
Body uses stored energy
02 — Calculate
Your daily target.
−300kcal · Recommended
04 — In practice
Four habits that carry the rest.
01
Ask your doctor
Especially if you have any health condition or take medication.
02
Eat whole foods
Vegetables, fruit, lean protein. They fill you up at a low calorie cost.
03
04
Be kind to yourself
One off day doesn't undo a week. Resume the next morning, calmly.
Numbers shown are estimates. Your real needs depend on sleep, stress, activity, and guidance from your doctor.