Evidence-based monthly weight loss targets at a safe rate of 2 kg/month to maximise fat loss while preserving muscle and bone mass.
Essential Requirements for Muscle Preservation During Fat Loss
You must follow all of these to ensure weight lost is predominantly fat (approx. 80% fat loss) and not muscle or bone:
1
Protein Intake
1.6 g per kg of target body weight per day, ideally from lower-methionine sources such as plant protein (soy, pea, lentils, beans) to maximise muscle preservation while supporting longevity pathways.
2
Creatine
5 g of creatine monohydrate per day to support muscle strength, recovery, and lean mass retention during a caloric deficit.
3
Strength Training
3 hours per week of resistance training with 10 sets per target muscle group per week (e.g. 2 sessions of 5 sets per muscle group). Progressive overload is key.
4
Rate of Loss
Strictly 2 kg (4.4 lbs) per month maximum. Faster weight loss significantly increases the risk of losing muscle and bone mass, even with optimal training and nutrition.
Step 1 Basic Information
Optimal range: 18.5 – 22.5
Current BMI-
Target Weight-
Weight to Lose-
Duration-
Daily Protein Target-
Target Date-
Monthly Weight Targets
Weight target by the 1st of each month at a rate of 2 kg/month (4.4 lbs/month).
Month
Date
Target Weight
BMI
Total Lost
Step 2 Body Composition (Optional)
Add your current measurements from BIA, DEXA, MRI, or other methods to predict your ending body composition.
Optimal target: 10–15% (men)
Target: under 50 cm²
Optimal: < 0.90 (men)
Predicted End Body Fat %-
Predicted End VAT-
Predicted End WHR-
Lifestyle & Exercise Guidance
Caloric Intake
Reduce daily calorie intake to approximately 1,500 kcal/day as a starting point. This is a general guideline - individual needs vary based on metabolic rate, activity level, and body composition.
Plateau Note: If you hit a fat loss plateau, you may need to increase calories rather than decrease them further. Building additional muscle through strength training raises your basal metabolic rate, enabling your body to burn more fat at rest. Consider a brief maintenance calorie phase (2–4 weeks) before resuming a deficit.
Zone 2 Cardio
Aim for 150–180 minutes per week of Zone 2 (low-intensity steady-state) cardio. This is the intensity where you can maintain a conversation but with some effort.
How to estimate your Zone 2 heart rate: Zone 2 is approximately 60–70% of your maximum heart rate. A rough estimate: 180 minus your age gives your MAF (Maximum Aerobic Function) heart rate. For accurate measurement, use an ECG chest strap (e.g. Polar H10, Garmin HRM-Pro) rather than optical wrist sensors, which can be inaccurate during exercise by 10–20 bpm.
CAROL Bike RE-HIIT
Consider using a CAROL Bike for Reduced Exertion High-Intensity Interval Training (RE-HIIT). These sessions last only 8 minutes and 40 seconds including warm-up and cool-down, with two 20-second all-out sprints.
Advantage for fat loss: RE-HIIT on the CAROL Bike has been shown to deplete up to 25% of glycogen stores in those brief sprints, creating a metabolic environment that promotes fat oxidation for hours afterwards (excess post-exercise oxygen consumption - EPOC). It is significantly more time-efficient than traditional HIIT or steady-state cardio for comparable metabolic benefits. Aim for 3–5 sessions per week.
Daily Walking
Walk 12,000+ steps daily. Walking is one of the most underrated fat loss tools - it increases non-exercise activity thermogenesis (NEAT) substantially without adding training stress or cortisol load, and it supports recovery from strength training.
Sleep & Sleep Apnoea Screening
Poor sleep is a major barrier to fat loss and muscle preservation. Screen for Obstructive Sleep Apnoea (OSA) and Upper Airway Resistance Syndrome (UARS) using a WatchPAT home sleep test device (order from your GP or sleep clinic). Untreated sleep apnoea increases cortisol, insulin resistance, and appetite hormones (ghrelin), directly hindering fat loss.
Blood Tests & Medical Optimisation
Get the following blood markers tested and optimised before or during your fat loss programme:
Vitamin D (25-OH)75–125 nmol/L (30–50 ng/mL)
Ferritin60–100 ng/mL (µg/L)
Vitamin B12> 400 pg/mL (pmol/L equivalent: > 295)
Folate> 8 ng/mL (nmol/L equivalent: > 18)
Thyroid Panel (TSH, fT4, fT3)Check and treat hypothyroidism
Ferritin supplementation: If ferritin is low, use 500 mg lactoferrin daily (not apolactoferrin form) to raise levels effectively with fewer GI side effects than iron supplements.
For women: If low ferritin is driven by menstrual blood loss, speak with your family doctor about options to reduce menstrual frequency to every 2, 3, or 6 months (e.g. hormonal IUD, continuous oral contraceptive use).
Screen for and treat any underlying medical conditions (thyroid disease, PCOS, Cushing's syndrome, insulin resistance) that may be impeding fat loss.
GLP-1 Receptor Agonist Medications
If lifestyle measures alone are insufficient, consider discussing GLP-1 receptor agonist drugs (e.g. semaglutide / Wegovy, tirzepatide / Mounjaro) with your doctor. These medications can significantly aid fat loss but must be combined with the strength training and protein protocol above to minimise muscle loss. GLP-1 agonists without resistance training carry a substantial risk of losing lean mass alongside fat.
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