Choosing a safe starting deficit
A moderate deficit is generally easier to sustain, train with, and adjust than an aggressive one. Start conservatively when maintaining performance and preserving muscle matter to you. Avoid deliberately restricting calories if you are under 18, pregnant, managing a health condition, or have a history of disordered eating without qualified advice.
Adjust after a plateau
Use consistent weigh-ins and a multi-week average. If adherence is good and the average has not moved for two to three weeks, make a small adjustment—often 100–200 calories—or review activity and portion tracking before making a large cut.