For healthy, sustainable weight loss, it is generally not advisable to lose more than 2 pounds of fat
per week. That would equate to a calorie deficit of 1,000 calories per day. More often than not, when
weight loss exceeds 2lbs in a week, the majority of that is water loss. So keeping that in mind, the
goal is to lose 1-2lbs per week.
For sedentary individuals, it would be recommended to set a goal of losing 1lb per week, which would
equate to a calorie deficit of 500 calories/day.
For more active individuals, daily calorie requirements are higher in order to account for exercise and
active lifestyles. Taking this into consideration, it is more feasible to cut back on food since daily
caloric requirements for maintaining weight are much higher. Therefore, creating a calorie deficit of
500-1,000 calories per day can lead to a max weight loss rate of 2lbs/week.
Remember, combining exercise with a small calorie deficit is the best intervention to maximize weight
loss! Additionally, consuming a high protein diet (or sticking to the higher ranges based on your
activity level) will help maintain and preserve muscle mass while losing fat.