Guessing ≠ Progress

Conservative ~15% deficit

0.3-0.5% BW/week. Maximum muscle retention. Best for leaner individuals or those with history of aggressive dieting. Longer timeline but minimal metabolic adaptation.

Moderate ~20-25% deficit

0.5-0.8% BW/week. The evidence-based sweet spot (Helms et al., 2014). Strong muscle retention with meaningful fat loss. Recommended for most people.

Aggressive ~30-35% deficit

0.8-1.0% BW/week. Fastest timeline but real trade-offs: higher muscle loss risk, greater metabolic adaptation, increased hunger. Only appropriate for higher body fat (20%+ male, 28%+ female) and time-limited goals. Requires higher protein and structured refeeds.