What is the recommended caloric deficit for safe fat loss?

For safe fat loss, a conservative caloric deficit of 300-500 kcal per day (caution: such aggressive deficits trigger adaptive thermogenesis — a moderate 300-500 kcal deficit is safer and more sustainable) below Total Daily Energy Expenditure (TDEE) is advisable, leading to a loss of approximately 0.5-0.5kg (1.1 lbs) per week. This approach helps preserve muscle mass, especially when combined with adequate protein intake and resistance training.