Step 2

Step 2: Adjust Your Calories for Your Goal

Once you have your TDEE, adjust your calories to either lose fat or gain muscle.

• For Fat Loss: Subtract 500 kcal/day

• For Muscle Gain: Add 250-500 kcal/day

Example – Male (TDEE = 2,750 kcal/day):

• Fat Loss Target: 2,250 kcal/day

• Muscle Gain Target: 3,000 - 3,250 kcal/day

Example – Female (TDEE = 1,918 kcal/day):

• Fat Loss Target: 1,418 kcal/day

• Muscle Gain Target: 2,168 - 2,418 kcal/day

🔥 Fat loss should be gradual (0.5kg/week) to prevent muscle loss.
🔥 Muscle gain should be slow (0.25-0.5kg/week) to avoid excess fat gain.