How fast should I lose?

For most adults 0.5% of body weight per week is the sweet spot — fast enough to see progress, slow enough to keep muscle.

📉

Calorie Deficit Calculator

Calculate how many calories you should eat to hit a chosen loss rate, including the floor where going lower risks muscle loss.

No signup100% in your browserFree forever

TDEE (cal/day)

Loss rate

—

How fast should I lose?: For most adults 0.5% of body weight per week is the sweet spot — fast enough to see progress, slow enough to keep muscle.