Pick a sensible rate
0.5 to 1 percent of bodyweight per week is the sweet spot: fast enough to see progress, slow enough to protect muscle. Leaner people should stay at the lower end since there is less fat to lose safely.
How fast should I cut?
Aim to lose about 0.5 to 1 percent of bodyweight per week; faster than that risks muscle loss and rebound.
The quick answer
Target roughly 0.5 to 1 percent of your bodyweight per week, which for most people is about 0.5kg. That usually means a 300 to 500 calorie daily deficit. Cutting faster than 1 percent a week raises the risk of losing muscle, tanking training performance, and rebounding. Keep protein high at 1.6 to 2.2g per kg and keep lifting hard to hold onto muscle while the fat comes off.
How to think about it
Set the deficit
A 300 to 500 calorie daily deficit produces that rate for most. Do not slash calories to nothing, since an aggressive cut cuts strength, mood, and often muscle along with the fat.
Protect muscle
Keep protein at 1.6 to 2.2g per kg and keep training with the same weights. Lifting hard tells your body to keep the muscle while it burns fat for the shortfall.
Do this
- Weigh the trendTrack a weekly average weight and adjust calories if you are losing much faster or slower than 0.5 to 1 percent.
- Keep protein highAnchor meals around 1.6 to 2.2g per kg to preserve muscle in the deficit.
- Take diet breaksOn a long cut, spend a week at maintenance every 6 to 12 weeks to manage hunger and performance.
Keep going
How SUUPR helps
Aim to lose about 0.5 to 1 percent of bodyweight per week; faster than that risks muscle loss and rebound.