What is a reasonable rate of fat loss per week without muscle loss?

A reasonable rate of fat loss per week that helps preserve muscle mass is about 1-2 pounds. This rate ensures that the body can adapt to the caloric deficit without triggering significant muscle breakdown. When losing weight too rapidly, as might occur with higher rates of fat loss, the body can start to utilize muscle tissue for energy, which is counterproductive for those looking to maintain or enhance their body composition.

Losing 1-2 pounds weekly typically correlates with a caloric deficit of 500 to 1000 calories per day, which is sustainable over the long term. It allows for the incorporation of adequate protein intake and resistance training, both of which are crucial for muscle preservation. This moderate approach supports metabolic health and reduces the risk of negative side effects often associated with aggressive dieting.

The other options suggest rates of fat loss that are either too rapid or not sustainable for most individuals. These higher rates can lead to undesirable outcomes such as muscle loss, nutritional deficiencies, and metabolic slowdown. Therefore, 1-2 pounds per week is widely regarded as a safe and effective target for those aiming to reduce body fat while preserving muscle mass.