What is a realistic monthly gain for fat loss?
0.4–1.2% of bodyweight, depending on training experience. The calculator returns your band.
Muscle Gain Calculator fat loss
fat loss only works at a calorie position the body can convert into muscle, not fat. This page sets a daily surplus, protein anchor and monthly gain target for fat loss that the research supports — small enough to stay lean, large enough that training adapts.
The right pace for fat loss
Lean gain runs at 0.4–1.2% of bodyweight per month depending on training history. The calculator scales the surplus to match — 250–400 kcal/day, no more — because anything above that band lands as fat regardless of training quality.
Aggressive bulks feel productive in week 2. By week 8 they require a long cut that erases the lean gains alongside the fat.
Protein, training and recovery for fat loss
Protein at 1.8 g/kg, training that progressively overloads the main lifts, sleep that supports recovery — those three together make the surplus into muscle. Without all three, extra calories are just storage.
Track strength on key lifts week to week. If they move, the plan works; if they plateau for 3+ weeks at the same bodyweight, technique or recovery is the bottleneck — not calories.
How AJYX manages fat loss
Inside AJYX, calories adjust as the weight trend responds. fat loss stay inside the lean-gain band without recalculating manually — the app trims when gain runs hot and nudges up when it stalls.
Use this page as the standalone read. Move into the app for fat loss run on autopilot.
FAQ
Should fat loss eat more than the calculator says?
Only if monthly gain falls below the lower end of the band for 3+ weeks. Otherwise extra calories are fat, not muscle.
How long should fat loss last?
8–16 weeks of focused gain followed by a short maintenance or mini-cut. Continuous bulks past 16 weeks see fat outpace muscle as the ratio worsens.