How Fast Should You Lose Weight? Evidence-Based Pace Guidelines
Discover the safest weekly weight-loss targets, how BMI influences your calorie deficit, and strategies to maintain muscle on the journey.
Why this article matters
- 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.