Caloric Deficit Guidelines
15% below maintenance = very conservative deficit (playing it safe; slow fat loss but maximum retention muscle)
20% below maintenance = conservative deficit (good starting point for people who have average body fat level)
25% below maintenance = moderate deficit (good starting point for people with above average body fat)
30% below maintenance = aggressive deficit (maximum fat loss – recommended for obese & time sensitive deadlines)
35%+ below maintenance = very aggressive deficit (not recommended – high risk of metabolic slowdown & muscle loss)
50%+ below maintenance = semi-starvation/starvation (potentially dangerous and unhealthy; extremely high risk)
For Reducing Weight: | Men 2200-2700 | Women 1400-1800
For Gaining Lean Body Weight: | Men 3200-4000 + Women 2300-2500 +
The Katch-McArdle Formula For Men and Women Equation
Simple Bodyfat Calculator
Use the images below to get a more accurate idea of your bodyfat percentage








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