Aggressive weight loss often rebounds because it strips lean mass and stresses the endocrine system. Use BMI, TDEE, and habit tracking to pace fat loss sustainably.

Key takeaways

• Aim for 0.5% to 1% of total body weight loss per week unless advised otherwise by a clinician.
• Pair a modest calorie deficit with resistance training and 90–120 grams of protein daily to protect lean mass.
• Use waist-to-height ratio alongside BMI to confirm you are losing visceral fat rather than water weight.

Find your maintenance calories first

Calculate basal metabolic rate (BMR) using weight, height, age, and sex, then multiply by your activity level to estimate total daily energy expenditure (TDEE).

Deficits larger than 20% of TDEE increase the risk of fatigue, hormonal disruption, and regain. Start with a 10%–15% reduction and adjust every two weeks based on progress.

• Recompute TDEE after every 5 kg (10 lb) change to keep the deficit accurate.
• Use a weekly weight average rather than daily fluctuations to judge progress.

Protect lean mass while dieting

Two or three resistance sessions per week maintain neuromuscular signaling so your body keeps muscle even in a deficit.

Prioritize protein with each meal, targeting 1.6–2.2 g per kilogram of goal body weight. Distribute intake evenly across the day for better synthesis.

• Sleep 7–9 hours per night to stabilize appetite hormones.
• Pair walking or Zone 2 cardio with strength training for cardio-metabolic health.

Monitor biomarkers, not just the scale

Rising energy, improved mood, and consistent waist reduction are positive signals even when the scale pauses.

Schedule lab panels every 6–12 months to monitor lipids, fasting glucose, and thyroid markers while you are in an extended deficit.

Action steps to take next

1. Plug your details into the BMI calculator to benchmark current status.
2. Set a 12-week goal with a weekly 0.5% body weight reduction target.
3. Track waist, sleep quality, and training volume weekly to ensure the deficit remains supportive.

Health questions answered

Can I lose weight faster than 1% per week?

Short bursts under medical supervision can work, but rapid loss increases the odds of rebound. Stick with a manageable pace unless your doctor prescribes otherwise.

What if the scale stalls for two weeks?

Reassess calorie tracking accuracy, review sleep and stress, and measure waist circumference. Plateaus often resolve once recovery improves.