Guides and original research
Estimate. Stress-test. Calibrate.
Use the calculator for a starting number, then follow the evidence path that explains the assumptions, exposes the uncertainty, and shows how to test the result.
Recommended path
Four decisions, in order
Original dataset
12 profiles reveal where calorie estimates separate
Our reproducible benchmark compares two published equations with two weight-only heuristics. The equations differed by 115 kcal/day on average; the full four-method spread averaged 989.
Explore the benchmark
12synthetic profiles
4estimation methods
2download formats
Protein during a deficit
A high protein number still has to fit the calorie budget
Compare the general, exercise, and elite-athlete contexts, then see how their grams translate into calories. The guide explains why the highest sports range is not a universal weight-loss prescription.
Read the protein decision guide
Calculate a protein range · Audit the full macro budget
Practical setup
Buy less, measure better
Before buying another tracker, start with the small tools that make a two-week calibration more consistent. The resource library covers five focused merchandise categories, while the minimum-kit guide explains what most people can skip.
Read the measurement-tools guide
Browse all five merchandise categories · Compare food scales · Compare meal-prep containers
How these pages are produced
Deficit Compass separates published equations from project-specific choices. Formula pages link primary papers, original analyses publish their data, and health-adjacent limitations are stated rather than hidden behind a disclaimer.
Pages identify the publisher, publication date, review status, and meaningful creation details. AI may assist research organization and drafting, but Builderfox LLC remains responsible for calculations, source claims, and final wording. Read the complete editorial policy and correction log.
Educational planning, not individualized care
The guides are intended for adults using general calorie-planning estimates. They cannot account for pregnancy, breastfeeding, eating-disorder history, medication effects, illness, or other clinical needs. Use qualified guidance when those conditions apply or when concerning symptoms occur.