WEIGHT LOSS GOALS 

Recommended fat-loss rate

  • 0.5–1% of body weight per week
  • For most adults, this equals:
    • 1–2 lbs per week

  • ➡ 15–20 lbs total weight loss over 3 months

  • ➡ ~5–10% total body-weight reduction over 3 months

This range protects:

✔ Metabolism

✔ Hormonal balance

✔ Lean muscle mass

✔ Long-term weight maintenance

📆 WEEKLY WEIGHT-LOSS TARGET

• Target loss: 1–2 lbs per week

• Achieved with:

• 500–750 kcal/day deficit from food

• + exercise-induced calorie burn

➡ This is considered safe, effective, and sustainable by clinical guidelines.

 

📅 MONTHLY WEIGHT-LOSS TARGET (4 weeks)

• Target loss: 4–8 lbs per month

Why this range works:

  • Allows normal hormonal fluctuations
  • Prevents metabolic slowdown
  • Produces visible body-composition changes

➡ Most people also lose 1–3 inches from the waist in this timeframe.

🗓 3-MONTH (12-WEEK) WEIGHT-LOSS GOAL

• Target loss: 12–24 lbs in 3 months

• Practical goal range: 15–20 lbs

This aligns perfectly with:

• 1.25–1.75 lbs/week average

• Your 1,400–1,600 kcal/day intake

• Your 5-day workout routine

➡ This is considered clinically appropriate and achievable without extreme dieting.