Kcalbit

What pace is realistic, how to cap targets, and when to slow down.

Fast changes are tempting, but the most reliable progress comes from modest, sustainable adjustments. Here’s how to size your daily calories safely.

Set a realistic pace

• Cut: 0.25–0.75 kg/week (≈ 275–825 kcal/day from TDEE)
• Maintain: ±0 kg/week (stay near TDEE)
• Bulk: 0.1–0.3 kg/week (≈ +150–450 kcal/day above TDEE)

Cap your targets

Large deficits spike hunger and fatigue; large surpluses add fat faster than muscle. We cap extremes so the calculator doesn’t suggest unsafe targets. If your trend is too slow/fast for 2–3 weeks, nudge by ±100–150 kcal/day.

Weekly check-ins

• Weigh 3–7x/week, use the weekly average.
• Track adherence loosely (e.g., how many days near target).
• Watch performance/recovery; adjust carbs around training if needed.

Red flags

Persistent dizziness, rapid weight changes, or disordered behaviours? Stop the deficit/surplus and talk to a professional.