For optimal weight loss, aim for a moderate caloric deficit that allows you to lose between 0.5% and 1% of your body weight per week.

noli's read

This advice is based on a solid understanding of human physiology. Research, notably systematic reviews on body composition (such as those published in the Journal of the International Society of Sports Nutrition), confirms that weight loss that is too rapid often leads to a greater breakdown of muscle mass. A moderate pace helps minimize metabolic adaptations—which the body sometimes perceives as a signal of starvation—while promoting better long-term program adherence. The scientific consensus supports this approach as the 'gold standard' for preserving muscle while losing fat. It is important to note that these figures are averages and may vary depending on initial body fat levels. No evidence contradicts the idea that this range is safe and effective. This is not a rigid rule, but a pragmatic benchmark for navigating between rapid results and the preservation of one's vitality.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2strongerbyscience.com