Graham & Angus dig deep into how people miscalculate their calorie intake. You can put-train a “bad” diet. Not all calories are equal—protein helps retain muscle and reduce fat storage, while sugar promotes fat gain when overeaten.

A calorie deficit means you’re eating fewer calories than you burn. Signs include steady weight loss, reduced measurements, looser clothes, and increased hunger or fatigue. Tracking your intake with apps and comparing it to your TDEE can confirm this. High-protein foods support fat loss better than sugar or fat due to higher satiety and energy burn. Exercise, especially resistance training, preserves muscle during a deficit.