Energy Deficit

  • Every 7,700 kcal reduction = 1 kg of fat
  • Daily deficit 300-500 kcal

Energy Expenditure

  • Basal metabolism: 60-75%
  • Activity expenditure: 15-30%
  • Thermic effect of food: 5-10%

Influencing Factors

  • Muscle mass
  • Age
  • Hormone levels