MOGLORD · WEB STORY

Cutting calories but the scale won't move?

How a deficit actually works — sized, tracked and sustained.

THE PRINCIPLE

Eat less than you burn

Fat loss needs a calorie deficit — full stop. Every diet that works, works by creating one quietly.

SIZE IT

Start 500 kcal under maintenance

That predicts ~1 lb of fat loss a week. Bigger deficits cost muscle, energy and the diet itself.

PROTECT MUSCLE

Protein goes UP when cutting

Aim ~1 g per lb of bodyweight and keep lifting heavy. That's how the weight lost stays fat.

TRACK HONESTLY

Weigh food for two weeks

Eyeballing under-reports by 20–40% in studies. A $12 kitchen scale teaches real portions fast.

THE PLATEAU

Stalled 3 weeks? Recalculate

A lighter body burns less — your old deficit shrank. Recompute maintenance at the new weight.

HUNGER TOOLS

Volume, protein, sleep

Big salads, lean protein and 7+ hours of sleep blunt hunger better than willpower alone.

THE EXIT

Plan the end of the cut

After 8–12 weeks, eat at the new maintenance for a while. Breaks protect muscle and sanity.

THE BOTTOM LINE

Deficit, protein, patience

500 under, protein high, recheck monthly. Set your exact target with the calorie goal planner.

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