# How to lose weight (and keep it off) > To lose weight, eat in a moderate calorie deficit — about 10–20% below the calories you burn — while keeping protein high (around 1.6–2.2 g per kg of bodyweight) and strength training to protect muscle. Aim for roughly 0.5–1% of bodyweight per week and judge progress on the multi-week trend, not the daily scale. The best plan is the one you can sustain for life, not the strictest one. Source: Lift Republic (https://liftrepublic.com/learn/how-to-lose-weight) Category: Fat loss · Published: 2026-06-19 · Reviewed: 2026-06-19 Almost everything you have read about weight loss is noise on top of one simple rule: **to lose weight, you have to eat fewer calories than you burn.** Get that right — sustainably, while protecting your muscle — and the weight comes off and stays off. This is the pillar guide; each section links to a deeper dive. ## The one rule: a moderate calorie deficit Every diet that works — low-carb, high-protein, fasting, "clean eating" — works for the same reason: it puts you in a **calorie deficit**. You do not need a specific diet; you need a deficit you can actually hold. [What a calorie deficit really is](/learn/calorie-deficit-explained) explains the mechanism in full. - Find your maintenance calories with the [TDEE calculator](/tools/tdee). - Set a **moderate deficit** — about 10–20% below maintenance, often 300–600 kcal a day — with the [calorie target calculator](/tools/calorie-target). - Bigger is not better: aggressive deficits cost you muscle, energy and adherence, and they rebound. [How many calories to lose weight](/learn/how-many-calories-to-lose-weight) gives real numbers. [[calc:calorie-target]] ## Protein and strength training protect your result A deficit makes you lose weight; **protein and lifting decide whether that weight is fat or muscle.** Keep protein around 1.6–2.2 g per kg of bodyweight (check yours with the [protein calculator](/tools/protein)) and keep [strength training](/learn/how-to-build-muscle) two to four times a week. That is the difference between losing fat and simply getting smaller and softer — the full picture is in [how to lose fat, not just weight](/learn/how-to-lose-fat). ## Track the trend, not the day Your weight bounces daily with water, food and salt. What matters is the **weekly average trend.** Weigh in consistently, look at the multi-week direction, and only change your calories when the trend genuinely stalls for two to three weeks. ## Plateaus are part of the plan As you get lighter you burn fewer calories, so a deficit that worked at the start eventually becomes your new maintenance. That is not failure — it is physiology, and it means the plan has to **adjust with you.** [How to break a weight-loss plateau](/learn/weight-loss-plateau) walks through it. This is exactly where a coach who recalibrates your plan every week beats a fixed app. ## Make it last The best diet is the one you can keep doing: - No food is banned — build meals around protein and whole foods, and leave room for the things you love. - Do not rely on motivation; rely on a plan that fits your real week. - Sleep and stress matter — both quietly drive hunger and adherence. For specific situations, go deeper with our guides on [losing belly fat](/learn/how-to-lose-belly-fat), [weight loss for women](/learn/weight-loss-for-women), [weight loss in menopause](/learn/weight-loss-in-menopause) and [how much cardio you actually need](/learn/how-much-cardio-to-lose-weight). If you want this built around your life and adjusted as your body changes, that is exactly what [our coaching](/online-personal-trainer) and [the Method](/method) do — or start with the free [Physique Blueprint](/quiz) to see your numbers and your first plan. *This is general information, not medical advice. If you have a medical condition, take medication that affects your weight or appetite, or are pregnant, talk to your GP before making big changes.* ## FAQ ### What is the fastest way to lose weight safely? A sustainable, muscle-sparing rate is about 0.5–1% of bodyweight a week from a moderate calorie deficit. Faster usually means losing muscle and water, feeling drained, and rebounding. Use the [weight-loss timeline calculator](/tools/weight-loss-timeline) for a realistic target. ### How many calories should I eat to lose weight? Roughly 10–20% below your maintenance calories. Work out maintenance with the [TDEE calculator](/tools/tdee), then your deficit with the [calorie target calculator](/tools/calorie-target). For most adults a 300–600 kcal/day deficit is the sweet spot — see [how many calories to lose weight](/learn/how-many-calories-to-lose-weight). ### Do I need to cut out carbs or sugar to lose weight? No. You lose weight from an overall calorie deficit, not from cutting any single food group. Lower-carb eating helps some people eat less, but it isn't magic — the [calorie deficit guide](/learn/calorie-deficit-explained) explains why. ### Why am I not losing weight even in a deficit? Usually one of three things: the deficit is smaller than you think (under-tracked food), maintenance has dropped as you've lost weight, or it's normal water-weight noise. Judge the multi-week trend and recalibrate — see [how to break a weight-loss plateau](/learn/weight-loss-plateau). ### Can I lose weight without exercise? Yes — weight loss is driven by diet. But strength training while you diet protects your muscle so you lose fat, not muscle, and daily movement makes the deficit easier to hold. The ideal is a moderate deficit plus resistance training.