Lose fat without losing muscle: the basics

Fat loss requires an energy deficit over time, but a very large deficit can make training harder and lean mass more difficult to retain. Start with an estimate, include protein-containing foods regularly, and judge progress over several weeks rather than one weigh-in.

TDEE and app calorie targets are starting estimates. Needs can shift as body weight, activity and routines change.

Train major muscle groups at least twice weekly. Repeat movements you can control and progress gradually. Walking and cardio support health, but they do not fully replace resistance work when retaining muscle is the goal.

If you are pregnant, breastfeeding, living with a medical condition or have an eating-disorder history, seek individual guidance before pursuing weight loss.