Dec 30, 2025 · 17 min watch
Your Calorie Deficit Isn’t Working. Here’s The 5-Step System To Fix It.
The system runs like debt payoff. Calculate pounds to lose against a BMI of 25, multiply by 3,500, then divide by your timeline. Thirty pounds in 90 days works out to 1,167 calories of deficit per day.
Then the split. The recommendation is 60 to 70 percent of that deficit from intake and the rest from steps and lifting, because BMR is 60 to 70 percent of what you burn and muscle is what protects it.
Research cited here found women who lost more lean mass while dieting regained 20 percent more weight the following year. Protein target is 0.8 to 1.0 grams per pound of goal body weight.
What You'll Learn
- Every pound of fat is 3,500 calories of debt
- Split the deficit 60/40 between eating less and moving
- Lost muscle predicts regained weight, so lift and eat protein
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