Know your starting point: Get a free body fat estimate →
The Formula
Fat loss = burn more calories than you consume.
80% comes from nutrition, 20% from exercise. You can't out-train a bad diet.
Step 1: Create a Calorie Deficit
Calculate maintenance:
- Sedentary: bodyweight (lbs) × 12-13
- Active: bodyweight (lbs) × 14-16
To lose fat: Subtract 300-500 calories from maintenance.
That's 0.5-1 lb per week—sustainable and muscle-sparing. Don't go lower.
Step 2: Eat Enough Protein
Target: 0.8-1g per pound of bodyweight daily.
Protein preserves muscle, keeps you full, and burns more calories during digestion.
Step 3: Lift Weights
3-4 sessions per week. Focus on compound movements: squats, deadlifts, presses, rows.
Strength training builds muscle that increases your metabolism permanently.
Step 4: Add Cardio Strategically
- Walking: 7,000-10,000 steps daily
- HIIT: 2-3 sessions per week, 15-20 minutes
Don't do hours of cardio—it's unsustainable and can cause muscle loss.
Step 5: Sleep 7-9 Hours
Poor sleep increases hunger hormones, decreases insulin sensitivity, and spikes cortisol. It sabotages fat loss even with perfect nutrition.
How Fast Will You Lose Fat?
| Starting Body Fat | Weekly Loss |
|---|---|
| 25%+ | 1-1.5 lbs |
| 20-25% | 0.75-1 lb |
| 15-20% | 0.5-0.75 lb |
| Below 15% | 0.25-0.5 lb |
The leaner you get, the slower progress becomes. This is normal.
Common Mistakes
- Cutting too aggressively — causes muscle loss and rebound
- Not tracking intake — people underestimate calories by 30-50%
- Skipping strength training — you'll lose muscle with the fat
- Weekend blowouts — one bad day undoes 3-4 good days
Track Your Progress
- Weekly: weight, waist measurement, photos
- Monthly: body fat estimate