Lose Belly Fat
Belly fat is the last to go and the first to come back. Here's the actual math of making it disappear — and staying that way.
The truth about spot reduction
You cannot train belly to lose belly. Fat comes off systemically, controlled by total calorie deficit + hormonal environment. Crunches strengthen abs; they don't melt the fat covering them.
The only lever that matters
A sustained 300–500 kcal deficit over 8–12 weeks. The Engine's TDEE calculator gives you the number. Hit it 5 out of 7 days — that's enough.
Protein keeps the belly lean
At 2.0–2.2 g/kg bodyweight, protein preserves muscle so your deficit comes from fat — not lean tissue. Use the Macro Builder to get the exact number.
Sleep is the hidden multiplier
Less than 6 hours sleep spikes cortisol and ghrelin (hunger hormone). Belly fat is cortisol-sensitive. 7–9 hours is non-negotiable.
Training that helps
Resistance training 3–4x/week (compound lifts). 10,000 steps daily (NEAT). 1–2 short HIIT sessions per week. Endless cardio is counterproductive.
This is the protocol.
Burn & Build is the program.
The framework on this page works. The plan that executes it for YOUR body — weekly, daily, with accountability — is one click.
See Burn & Build →