Calorie Deficit vs Intermittent Fasting
**Calorie deficit** is eating below TDEE regardless of meal timing. **Intermittent fasting** restricts eating hours—only works for weight loss if total calories still drop.
Step by step
1. Track intake honestly
IF does not override calories in the eating window.
2. Protein target
Keep protein high in either approach.
3. Training
Resistance training preserves lean mass in deficit.
Deficit vs IF
Pick the approach you can sustain 6+ months.
- Calorie deficit: Flexible timing; requires logging.
- IF: Simple rule; risk overeating in window.
Use our calculators
Common mistakes
- Ignoring liquid calories during fast
- Extreme deficits
FAQ
Is 16:8 enough?
Only if it creates consistent deficit—measure results.