30 Seconds Summary
How Many Calories Should You Consume in a Deload?

  • A deload is a period of reduced workout volume and/or frequency to help manage fatigue and prevent overtraining.
  • Deloads are integral to successful training programs, allowing the body to recover, repairing tissues, and preserving training adaptations.
  • Decreasing calorie intake during a deload can hinder recovery, increase the risk of injury, and reduce performance.
  • Exercise only accounts for a small portion of total daily energy expenditure, so the calorie deficit caused by reduced exercise in a deload week is minimal.
  • For individuals focusing on fat loss, calorie intake should remain the same or even increase during a deload to support recovery.
  • For those aiming for muscle gain, calories should be reduced to maintenance levels during a deload to prevent unwanted fat gain while growth stimuli are lower.
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