How fast can fat loss reasonably run fat loss?
0.5–1% of bodyweight per week is the sweet spot. The calculator picks within that band and protects lean mass by capping the deficit.
Fat Loss Calculator fat loss
Most fat-loss calculators sell speed. fat loss reward the opposite: a deficit you can hold for months, not a sprint that collapses by week six. This page builds a daily calorie target and timeline for fat loss around what research actually supports — a 20% deficit, capped, floored, and stretched by a 10% buffer because real life is messier than the math.
Why pace matters for fat loss
Fast fat loss costs lean mass and adherence. fat loss progress fastest when the weekly rate sits at 0.5–1% of bodyweight — fast enough to feel the trend, slow enough to keep training and recovery intact.
Anyone can lose weight for a fortnight. fat loss who finish fat loss were running a deficit they could still hit on month three.
How the calculator builds your plan for fat loss
TDEE comes from Mifflin-St Jeor plus activity. The deficit is set at 20%, clamped between 300 and 750 kcal/day, and the daily target is floored at 1200 (women) / 1400 (men). fat loss respects health markers — no aggressive starvation defaults.
Weeks-to-goal multiplies the math by 1.10 to account for adaptation. Treat the timeline as honest, not optimistic.
How AJYX runs fat loss
Inside AJYX, your fat-loss plan adapts as the weight trend responds — the app rebalances calories before plateaus and integrates training so lean mass holds throughout fat loss.
Use this page as the standalone read. Move into the app once you want fat loss managed instead of recalculated.
FAQ
Should fat loss ever push for a bigger deficit?
Short windows (4–6 weeks) of a 25–30% deficit are workable with rigorous recovery and high protein. As a default, no — adherence drops more than the deficit gains.
What happens if fat loss stall during fat loss?
First check actual adherence over the past 2 weeks (it is usually the answer). If real, drop calories by 100–150/day or add 1–2 strength sessions before cutting further.