The Calorie Deficit App

How to Lose Fat?

It's simple physics. If you burn more calories than you eat, your body has to burn fat (or muscle if you don't strength-train and consume enough protein). For every kilogram of fat, you need to reach approximately a 7,700 kcal deficit. There was no app to track this before, but now there is. Enjoy.

🍴 Never skip a day of food tracking. Track food using your favorite app that connects to Apple Health - like YAZIO (recommended). Be as precise as possible, weigh your meals. Check 'apps' below.
❗️ Never cheat and even if you overeat days in a row, track all of it. ALWAYS. Even if it is 5,000 kcals over.
⌚️ Always use Apple Watch. Each and every day. Track all exercises.
🏋️ Perform strength training at least 3 times a week. You can add cardio or walks. Check 'apps' below.
🥡 Eat a lot of protein (your weight in kg * 1.5 = grams of protein. If you weigh 60 kgs, that means 90 grams of protein a day - at least).
⚖️ Weigh yourself every day and submit the weight into Apple Health directly or using YAZIO. At the same time, do not evaluate the weight yourself each day - it fluctuates a lot. Expect first results after a month.
📄 Measure fat percentage using precise devices like InBody and input all measured data to Apple Health from time to time. Especially the fat percentage. This will help Apple Watch estimate caloric burn more precisely.

(Note: 'apps' mentioned above refer to sections within the mobile app, not this website.)