Get personalized calorie and macronutrient recommendations for fat loss while preserving lean muscle mass.
Calories per day to support your fat loss goal
Expected weight loss per week with this plan
Maintain high protein intake (as calculated above) distributed across 4-5 meals throughout the day. This helps preserve lean muscle mass during caloric deficit and keeps you feeling fuller longer.
Track your weight weekly (same day, same time) and take body measurements. If weight loss stalls for more than two weeks, reduce calories by 100-200 per day or increase activity level slightly.
Continue resistance training 3-4 times per week to preserve muscle mass. Focus on maintaining strength rather than increasing it, and avoid excessive volume which can be difficult to recover from in a caloric deficit.
Consider adding low-intensity steady state cardio (like walking) 2-3 times weekly for 20-30 minutes to increase calorie expenditure without adding excessive stress. For students, walking between classes or taking the stairs can contribute significantly.