WEIGHT LOSS
A calorie deficit without losing strength
Weight loss requires an energy deficit, but an aggressive deficit often makes it harder to sustain training, fullness, and day-to-day energy.
Key takeaways
- Use the calculator as a starting point, then adjust using 2–3 weeks of averages.
- Keep resistance training, adapting volume to recovery.
- Prioritize protein and filling foods you can sustain.
How large should your calorie deficit be?
Use your estimated energy needs as a starting point and choose a moderate deficit. Styrkelab’s TDEE calculator suggests 400 kcal below maintenance as a practical starting point.
Weigh yourself under similar conditions several times per week and look at the average. Only adjust after you have at least two to three weeks of data.
How do you keep strength training while dieting?
Continue lifting heavy enough to give your muscles a reason to stay. You may need slightly fewer sets, but sound compound movements and planned effort remain valuable.
Daily movement, sleep, and a realistic activity level matter as much as pushing training volume high.
How much protein and which foods make sense?
A higher-protein eating pattern can make it easier to preserve muscle mass and feel full. Spread protein across meals, then build the rest of your plan around vegetables, fruit, whole grains, and food you enjoy.
There is no single perfect macro split. The sustainable solution is the one that fits your everyday life and supports your health.