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Fat Loss and the Caloric Deficit

So, what is the “ideal” caloric deficit that we should abide by in order to maximize body fat loss while maintaining as much lean muscle mass as possible? First off, it should only be a very slight reduction. Any extreme, sudden drops are only going to produce negative results. The most common guideline you’ll come across is one that states that an individual should consume anywhere from 500-1000 calories lower than their maintenance level.

However, 500-1000 calories can represent a very large reduction or a relatively small reduction depending on the individual. To get a more precise figure, it’s better to focus on reducing our caloric intake by a percentage rather than a set figure. To achieve a steady, efficient rate of fat burning while keeping lean muscle tissue intact, you should aim to reduce your daily caloric maintenance level by 15-20%.