- Published on
The most robustly established weight loss facts from RCTs and systematic reviews: calorie deficit is the universal requirement; protein at 1.6–2.0g/kg/day reduces daily intake by ~440 kcal (Weigle 2005); metabolic adaptation reduces TDEE by ~250 kcal/day after 10% weight loss (Leibel 1995); sleep restriction adds ~270 kcal/day (Tasali 2022); no diet type outperforms others at 12 months when calories and protein are matched (Johnston 2014, Gardner 2018).