A modern, approachable guide to losing weight.
Buy NowA calorie deficit is when you consume fewer calories than your body burns. It’s the common thread behind every effective weight loss strategy, whether it’s intermittent fasting, low-carb, or just moving more.
This guide is built around the concept of CICO—Calories In, Calories Out. That means understanding how energy works in your body, learning to eat a bit less than you burn, and tracking it in a way that actually fits your life.
By calulating your TDEE (Total Daily Energy Expenditure) and creating a sustainable calorie deficit, you can lose weight without feeling deprived or overwhelmed.
You don’t need to suffer, starve, or obsess. What matters most is building a consistent, flexible calorie gap. That’s exactly what this book helps you do.
Eating 17 almonds is the same as eating over 3 cups of broccoli.
Same calories, wildly different portions.
A few beers or sodas after work can add up to 300+ calories.
Drinks count, too.
Your metabolism isn't broken—just misunderstood.
Learn how it really works.
Tracking what you eat makes you twice as likely to succeed.
Awareness = progress.
Want to understand calories better? "The Calorie Deficit Diet" ebook breaks it all down simply.
TDEE, or Total Daily Energy Expenditure, is the total number of calories your body burns each day through basic functions and physical activity. Understanding your TDEE is essential if you're trying to lose weight, gain muscle, or maintain your current physique.
Once you know your TDEE, you can calculate the right calorie deficit to help you reach your goals. It's the foundation for any successful diet plan.
Try the TDEE Calculator
Immediate download · PDF format · Mobile friendly
The full guide to understanding calorie deficit and sustainable weight loss.
Immediate download · PDF format · Mobile friendly
Visual nutrition cards to help you pick smarter meals & snacks.
Immediate download · PDF format · Mobile friendly
Get both and save a few bucks—because you're smart like that.
I struggled with my weight and my relationship with food for years. After countless diets and constant second guessing, I finally discovered something simple that worked: tracking my calories.
At first, I wasn’t consistent. I’d log my meals, then quit. I underestimated portions, ignored drinks, and blamed everything but the numbers. But one day, I looked in the mirror and knew something had to change.
Using the principles of CICO (Calories In, Calories Out), I rebuilt a healthy relationship with food. I lost weight, felt energized, and took ownership of my health. It wasn’t a trend, it was a lifestyle shift.
This book isn’t about gimmicks. It’s a guide I wish I had when I started. Simple, honest, and science-backed. If you follow it, you’ll gain the confidence and clarity to take control of your health and your future.
Anyone who feels overwhelmed by dieting
Forget the noise and confusion. This book helps you focus on what truly matters without fads or unrealistic rules.
People who’ve tried everything but can’t seem to lose weight
This book strips away the guesswork and brings clarity, so you can stop starting over and finally move forward.
Busy people who want a simple system
Tracking doesn’t need to be hard. This book shows you how to make calorie tracking fit your life, not the other way around.
Anyone ready to take control of their health
You don’t need perfection. Just a little guidance and belief in yourself. This book is here to help with both.
Take a sneak peek at the full PDF of The Calorie Deficit Diet.
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