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Fat loss nutrition

Gym (women) / Popular

Calorie targets, protein and adherence for sustainable fat loss.

What coaches agree on

  • Fat loss comes down to a sustained calorie deficit; your total energy balance matters more than any specific diet style or food choice.
  • Prioritize protein, aiming for roughly 1.2 to 2 grams per kilogram of bodyweight (about 30 to 40% of calories); it preserves muscle, keeps you fuller, and burns more calories to digest than carbs or fat.
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  • Expect fat loss to happen gradually and non-linearly, often up to about a pound a week and sometimes slower as you lean out, with plateaus along the way even when you're doing everything right.

Common mistakes

  • Crash dieting, such as slashing calories very low, cutting out entire food groups, or trying to eat 100% clean overnight, backfires into intense hunger, muscle loss, hormonal disruption, bingeing, and regained weight.
  • Eyeballing or guessing at portions instead of weighing food, and forgetting to log calorie-dense extras like alcohol, quietly blows past your calorie target even while you think you're on plan.