Fat Loss Calculator: Estimate Your Progress

Calories Per Day: This is your estimated maintenance intake—the energy level where weight tends to hold steady. 

For safe, sustainable fat loss, begin with a moderate calorie deficit of approximately 15–20% below maintenance. Most women can expect to lose around 0.5–1 pound per week, although results vary based on starting weight, activity, hormones and consistency. 

If your goal is to lose body fat while building muscle without focusing on scale loss, choose a body-recomposition approach: eat near maintenance or in a smaller 5–10% deficit, prioritize 0.8–1.0 gram of protein per pound of target body weight, and strength train consistently. 

The scale may change slowly—or not at all—while measurements decrease, strength improves and your body becomes leaner and more defined.

Coach NOTE: Muscle has weight.  You can build some muscle while maintaining approximately the same scale weight by losing fat simultaneously.

If you are already lean, gaining meaningful MUSCLE may eventually require eating at maintenance or slightly above it and accepting a small increase on the scale.

That approach is supported by research showing that resistance training and adequate protein help preserve or increase lean mass during fat loss.