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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Benchmark Your Progress With Our Lean Body Mass Calculator

This online tool will estimate your lean body mass and fat mass percentages.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

,Muscular,Woman,Abs,gym,fitness,muscle,workout
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you know what your body is really made of? And do you know how the distribution of your body tissue affects your weight, nutrition, and the exercises that are most effective for you? If you are looking to improve your health and fitness, understanding the answers to these questions can be incredibly impactful. One tool that can help you with this process is the Lean Body Mass Calculator. This online calculator requires only a few measurements from you to estimate your lean body mass and fat mass percentages.


Most people believe that lean body mass (LBM) is only skeletal muscle, but it is much more than that. It includes muscle but also water, organs and bones. Essentially, it is all body mass except for fat mass. Lean body mass is metabolically active, which means it needs nutrition for maintenance, growth, and repair. This is key when developing an exercise and nutrition plan to meet your goals.

The Lean Body Mass Calculator is a great tool to assist in your fitness journey. By having information about what your body is made of, programming for exercise and nutrition is more specific and effective. Improving or increasing lean body mass will improve health, longevity, fitness and overall function. Using this calculator as part of your fitness regime will provide you with valuable information to enhance your success. Here's everything you need to know about the Lean Body Mass Calculator and how it might work for you.

Introduction to Lean Body Mass

Strong,,,Athletic,,Man,,Muscles,Abs, biceps, gymShutterstock

What is lean body mass, and why is it important to know your LBM? Lean body mass is not only the weight of one’s muscle mass but it also includes the combined weight of bones, ligaments and tendons, internal organs, and water. In other words, “Lean body mass differs from total body weight because it does not include fat mass. Total body weight = lean body mass + fat mass,” says Jordan Hill, MCD, RD, CSSD, of Top Nutrition Coaching, a Lead Registered Dietitian.

“A healthy LBM is between 70%-90%,” says Nadia Murdock, a Mindset & Movement Coach at Garage Gym Reviews. “For women ideally it should be on the longer end of the range and men on the higher. It's important to know your lean body mass for a few reasons.

  1. To know how much protein you should be consuming.
  2. Sufficient amounts of lean body mass are critical for building a healthy life over time.
  3. Having a healthy body composition can help reduce heart disease, cancer, diabetes, and insulin resistance.
  4. A good LBM can improve your energy levels as well as overall self-esteem.”

Indeed, “Knowing your lean body mass can provide valuable information as it relates to your body composition, overall health status, and fitness level. It can be used to more accurately estimate calorie and macronutrient needs to ensure a person is consuming appropriate nutrients for their body and their desired goals. A few benefits of having a higher lean body mass include a faster metabolism, improved immunity and insulin sensitivity, and support of better bone density,” says Hill.

Murdock adds: “LBM gives a better insight to overall health vs just weight alone. The theory is that people with a healthy body fat percentage are at lower risk of developing diseases related to obesity like heart disease as well as certain cancers. Look at this way: the more you can know about your body and how to set it up for success the better. It's about being your own health advocate and the more knowledge you have the better equipped you are to make better strides towards a healthy well-being."

Importance of Lean Body Mass Calculation

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Why is calculating your lean body mass beneficial for fitness and health goals? Knowing what your body is made of can be powerful information in making decisions based on your weight, health, nutrition, and goals. This percentage will give you an estimation of fat mass (which is just that, body fat) and lean mass (composed of muscle, water, organs and other tissues that are not fat). In general, lean body mass is metabolically active and requires energy (food) for maintenance and repair. If you find you have a high lean mass, it is important to include enough calories to support it. If the opposite is true, you may want to focus on skeletal muscle growth and improve your percentage of lean mass before trying to lose weight. Many make the mistake of trying to lose weight with low lean body mass and this makes the maintenance of that weight loss very difficult due to the drop in overall metabolic activity (calorie burn).

Additionally, knowing your lean mass to fat mass percentages will give you knowledge in how to approach both exercise and nutrition. Lean mass is active and requires more protein and calories to maintain. A certain amount of fat mass is necessary for health but if yours is higher than desired levels, it may help you to decide on how to tailor your program. Do you want to increase lean mass or do you have enough and want to work on decreasing fat mass? The nutrition and exercise for these goals are very different. If you go into a fat loss program with a low lean body mass, you will have a very low metabolism once you have lost the desired fat. This will make long-term goals much more difficult.

"It really depends on what your goals are,” adds Murdock. “Think of it as a roadmap for your fitness routine. It will help to point you in the right direction so you are working with your body vs against it.”

Lean Body Mass Calculator

Understanding the Lean Body Mass Calculator

The man who measures a waist with a tape measureShutterstock

There are several Lean Body Mass Calculators that use a variety of measurements to make estimations in what your body is made of. The calculation uses formulas that have been studied and correlate with body composition measurements. These are estimations but do provide a baseline of information for those looking to improve health and body composition.

The Lean Body Mass Calculators will always ask for age, height, and weight. They are more accurate when more measurements are used in the calculations such as neck, waist and hip circumference. These additional measurements provide the calculator with information on where body fat is located on the body. In general, the more information asked by the calculator, the more accurate the information tends to be.

Interpreting Lean Body Mass Calculator Results

woman,laptop,computer,officeShutterstock

How should you interpret the results from the Lean Body Mass Calculator? Always use this as a starting point and a point of reference. The key is to use the same calculator and measurements every time you want to check in on your progress. Interpretation of the results is just that, an interpretation. It is not a hard number but an estimation but one you can use to track progress. Make sure to track all of the measurements asked by the calculator as sometimes raw data can also give us insight. For example: if your waist circumference dropped by a half inch, you have lost body fat. If your arm measurement increased, you probable gained lean mass. The results from the calculator should be part of the overall picture and data you are using to track your progress, no matter what your goal is.

What does a higher or lower LBM indicate about your health and fitness levels? Lean body mass consists of skeletal muscle, water, bones and internal organs. It is basically everything that is not body fat. Lean body mass is metabolically active, uses calories at rest and contributes to the function and health of your body. The greater lean body mass you have, the leaner and healthier you tend to be. It indicates a lower body fat percentage. High body fat levels are associated with chronic diseases such as diabetes, cancer and heart disease. Putting your efforts toward increasing lean body mass will improve your health and overall function of your body.

"Once you have your results it can help guide you in setting realistic goals while helping you track your progress along the way," says Murdock, who adds: "One factor to consider in your calculations is hormones! The difference in LBM is mainly because of the hormone testosterone, the primary male sex hormone. This plays a major role in muscle development as well as maintenance. Because men tend to have higher levels it allows them to to build and maintain more LBM in comparison to women." In short: "Each person is different, understanding your own various factors such as genetics, lifestyle and training techniques can all assist in making sense of the calculation results."

How You Can Apply the Lean Body Mass Information

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

The Lean Body Mass calculator will provide information on where you are starting and the progress you have made. It is best to run the calculation every 4-6 weeks as you are working on your goals. If you find that the calculation is moving in the desired direction, you know what you are doing is working. If you find that you are not seeing the results you expect or want, it helps to make changes to your nutrition and exercise program at that time. These calculations can be used primarily as a tracking tool to determine when program changes need to be made and also check how the program is working.

If you are trying to improve lean body mass and increase it, it is vital to be doing strength training in an intensity to elicit growth. Many people are afraid of lifting heavy but that is the way to increase lean mass. Lean mass growth also requires materials (aka: food) to grow. For those wanting to lose body fat, many times they are in caloric restriction that is to low to provide the needed materials for lean mass growth. Sometime increasing overall calories and protein are beneficial to lean mass increases. It is important to track the calculation every 4-6 weeks to check your progress and the effect of both your exercise and nutrition.

Accuracy and Limitations of the Lean Body Mass Calculator

Weight,Scale,scales,loss,diet,health,feetShutterstock

One big caveat to all this: “I think that it is pretty fair to say that online lean body mass calculators are fairly inaccurate compared to clinical methods,” says Lena Bakovic, RD, of Top Nutrition Coaching. “This is especially true if an individual does not know their body fat percentage. Simple calculators using height and weight to estimate LBM are one of the most inaccurate methods but can perhaps provide an individual with a guess, or rough estimate. If you do know your body fat percentage, there is a different calculation available online to estimate LBM, however it is still fairly inaccurate. BMI is an additional online calculator however specific measurement does not distinguish between muscle, fat, or water weight.”

She adds: “Although these calculators are easily accessible via the internet, they do have limitations- the most obvious being their inaccuracy, especially if one does not know their body fat percentages. Without the body fat percentages, it becomes even more of a guessing game. However, even with incorporating body fat percentage in an online calculator, the method remains largely inaccurate. The BMI calculator, specifically, has the limitation of not being able to distinguish between muscle, fat, or water weight,” says Bakovic.

Beyond the Calculation

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Once you know your lean body mass, there are steps we’d recommend for improving or maintaining it? “If someone is looking to dial in their nutrition and take an individualized approach, I recommend they work with a sports dietitian who can guide them. Depending on what their goals are around lean body mass, the timing of eating, portion sizes, and food choices may vary,” says Hill.

As for specifics: “In efforts to increase lean body mass, there’s a balance between proper fueling and an appropriate training routine that can help,” says Hill. “Eating adequate total calories to build muscle tissue is a must. From there, ensuring one is consuming enough protein and at the optimal times is important. Consuming adequate carbohydrates can indirectly assist in muscle hypertrophy. Adequate hydration, proper sleep, stress management, and adequate rest and recovery times is also necessary. Lastly, having a good strength training routine is another necessary piece to the puzzle in muscle building. It's important to progressively increase the intensity of your strength training workouts over time. This can be achieved by lifting heavier weights, increasing the number of repetitions or sets, or varying the exercises to target different muscle groups.”

Success Stories and Real-World Applications

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

“I have had several clients who have worked with me over the years to help shift their body composition from less fat to increased muscle (or LBM),” says Bakovic. “Two of the more recent clients I had with these goals used InBody Scanners to estimate their body fat percentages, skeletal muscle mass, as well as total body water. We tracked and trended the data from baseline (when we first began working together) to several months later. Both of these recent clients achieved their goals for the shifts in body composition they were seeking! It was eye-opening for them when we pulled up graphs to show where they were when they first began their health journeys to where they ended up. Super rewarding for me as well as their RDN!”

As for how she implements it at work: “Honestly, I have never advised my clients to use the online calculators. However, as I mentioned above, when we are able to use a more clinical form of estimation such as the InBody Scanner or a DEXA scan, was quite useful for those clients wanting to achieve specific shifts in body composition,” says Bakovic. “Some clients are very numbers-oriented, so the LBM data is super meaningful for these clients in terms of accountability and building confidence in their achievements.”

How Often to Check Your Lean Body Mass

Writing,On,Notebook,And,Work,With,Calculator,And,LaptopShutterstock

“If one sets out on a health and fitness journey and is interested in tracking their body composition as a part of that, I have observed that what works for most people is to schedule body composition measurements perhaps quarterly or every 4 months,” says Bakovic. “One common question clients may have is how long it will be before they see changes and for that reason I would recommend not checking LBM more frequently than every 3-4 months. This allows sufficient time for any dietary and fitness interventions to influence change and for true shifts to be observed.”

Lean Body Mass Calculator Final Words and Encouragement

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

“I would say that it is important to remember that change takes time. Nutrition, for sure, is a journey! Fitness is as well,” says Bakovic. “I can speak for the nutrition journey piece, and that it truly does help to work with a Registered Dietitian Nutritionist as part of this journey. Nutrition is not a one-size-fits-all approach, and having someone to talk with through the process is super helpful. Also, when you have that ongoing support, the RDN will work with you to customize and revise your goals as things progress as health and nutrition journeys are generally always dynamic.”

Lacy Puttuck, MS, RDN, CISSN, CSCS is of Top Nutrition Coaching

More For You

,Muscular,Woman,Abs,gym,fitness,muscle,workout
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you know what your body is really made of? And do you know how the distribution of your body tissue affects your weight, nutrition, and the exercises that are most effective for you? If you are looking to improve your health and fitness, understanding the answers to these questions can be incredibly impactful. One tool that can help you with this process is the Lean Body Mass Calculator. This online calculator requires only a few measurements from you to estimate your lean body mass and fat mass percentages.


Most people believe that lean body mass (LBM) is only skeletal muscle, but it is much more than that. It includes muscle but also water, organs and bones. Essentially, it is all body mass except for fat mass. Lean body mass is metabolically active, which means it needs nutrition for maintenance, growth, and repair. This is key when developing an exercise and nutrition plan to meet your goals.

The Lean Body Mass Calculator is a great tool to assist in your fitness journey. By having information about what your body is made of, programming for exercise and nutrition is more specific and effective. Improving or increasing lean body mass will improve health, longevity, fitness and overall function. Using this calculator as part of your fitness regime will provide you with valuable information to enhance your success. Here's everything you need to know about the Lean Body Mass Calculator and how it might work for you.

Introduction to Lean Body Mass

Strong,,,Athletic,,Man,,Muscles,Abs, biceps, gymShutterstock

What is lean body mass, and why is it important to know your LBM? Lean body mass is not only the weight of one’s muscle mass but it also includes the combined weight of bones, ligaments and tendons, internal organs, and water. In other words, “Lean body mass differs from total body weight because it does not include fat mass. Total body weight = lean body mass + fat mass,” says Jordan Hill, MCD, RD, CSSD, of Top Nutrition Coaching, a Lead Registered Dietitian.

“A healthy LBM is between 70%-90%,” says Nadia Murdock, a Mindset & Movement Coach at Garage Gym Reviews. “For women ideally it should be on the longer end of the range and men on the higher. It's important to know your lean body mass for a few reasons.

  1. To know how much protein you should be consuming.
  2. Sufficient amounts of lean body mass are critical for building a healthy life over time.
  3. Having a healthy body composition can help reduce heart disease, cancer, diabetes, and insulin resistance.
  4. A good LBM can improve your energy levels as well as overall self-esteem.”

Indeed, “Knowing your lean body mass can provide valuable information as it relates to your body composition, overall health status, and fitness level. It can be used to more accurately estimate calorie and macronutrient needs to ensure a person is consuming appropriate nutrients for their body and their desired goals. A few benefits of having a higher lean body mass include a faster metabolism, improved immunity and insulin sensitivity, and support of better bone density,” says Hill.

Murdock adds: “LBM gives a better insight to overall health vs just weight alone. The theory is that people with a healthy body fat percentage are at lower risk of developing diseases related to obesity like heart disease as well as certain cancers. Look at this way: the more you can know about your body and how to set it up for success the better. It's about being your own health advocate and the more knowledge you have the better equipped you are to make better strides towards a healthy well-being."

Importance of Lean Body Mass Calculation

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

Why is calculating your lean body mass beneficial for fitness and health goals? Knowing what your body is made of can be powerful information in making decisions based on your weight, health, nutrition, and goals. This percentage will give you an estimation of fat mass (which is just that, body fat) and lean mass (composed of muscle, water, organs and other tissues that are not fat). In general, lean body mass is metabolically active and requires energy (food) for maintenance and repair. If you find you have a high lean mass, it is important to include enough calories to support it. If the opposite is true, you may want to focus on skeletal muscle growth and improve your percentage of lean mass before trying to lose weight. Many make the mistake of trying to lose weight with low lean body mass and this makes the maintenance of that weight loss very difficult due to the drop in overall metabolic activity (calorie burn).

Additionally, knowing your lean mass to fat mass percentages will give you knowledge in how to approach both exercise and nutrition. Lean mass is active and requires more protein and calories to maintain. A certain amount of fat mass is necessary for health but if yours is higher than desired levels, it may help you to decide on how to tailor your program. Do you want to increase lean mass or do you have enough and want to work on decreasing fat mass? The nutrition and exercise for these goals are very different. If you go into a fat loss program with a low lean body mass, you will have a very low metabolism once you have lost the desired fat. This will make long-term goals much more difficult.

"It really depends on what your goals are,” adds Murdock. “Think of it as a roadmap for your fitness routine. It will help to point you in the right direction so you are working with your body vs against it.”

Lean Body Mass Calculator

Understanding the Lean Body Mass Calculator

The man who measures a waist with a tape measureShutterstock

There are several Lean Body Mass Calculators that use a variety of measurements to make estimations in what your body is made of. The calculation uses formulas that have been studied and correlate with body composition measurements. These are estimations but do provide a baseline of information for those looking to improve health and body composition.

The Lean Body Mass Calculators will always ask for age, height, and weight. They are more accurate when more measurements are used in the calculations such as neck, waist and hip circumference. These additional measurements provide the calculator with information on where body fat is located on the body. In general, the more information asked by the calculator, the more accurate the information tends to be.

Interpreting Lean Body Mass Calculator Results

woman,laptop,computer,officeShutterstock

How should you interpret the results from the Lean Body Mass Calculator? Always use this as a starting point and a point of reference. The key is to use the same calculator and measurements every time you want to check in on your progress. Interpretation of the results is just that, an interpretation. It is not a hard number but an estimation but one you can use to track progress. Make sure to track all of the measurements asked by the calculator as sometimes raw data can also give us insight. For example: if your waist circumference dropped by a half inch, you have lost body fat. If your arm measurement increased, you probable gained lean mass. The results from the calculator should be part of the overall picture and data you are using to track your progress, no matter what your goal is.

What does a higher or lower LBM indicate about your health and fitness levels? Lean body mass consists of skeletal muscle, water, bones and internal organs. It is basically everything that is not body fat. Lean body mass is metabolically active, uses calories at rest and contributes to the function and health of your body. The greater lean body mass you have, the leaner and healthier you tend to be. It indicates a lower body fat percentage. High body fat levels are associated with chronic diseases such as diabetes, cancer and heart disease. Putting your efforts toward increasing lean body mass will improve your health and overall function of your body.

"Once you have your results it can help guide you in setting realistic goals while helping you track your progress along the way," says Murdock, who adds: "One factor to consider in your calculations is hormones! The difference in LBM is mainly because of the hormone testosterone, the primary male sex hormone. This plays a major role in muscle development as well as maintenance. Because men tend to have higher levels it allows them to to build and maintain more LBM in comparison to women." In short: "Each person is different, understanding your own various factors such as genetics, lifestyle and training techniques can all assist in making sense of the calculation results."

How You Can Apply the Lean Body Mass Information

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

The Lean Body Mass calculator will provide information on where you are starting and the progress you have made. It is best to run the calculation every 4-6 weeks as you are working on your goals. If you find that the calculation is moving in the desired direction, you know what you are doing is working. If you find that you are not seeing the results you expect or want, it helps to make changes to your nutrition and exercise program at that time. These calculations can be used primarily as a tracking tool to determine when program changes need to be made and also check how the program is working.

If you are trying to improve lean body mass and increase it, it is vital to be doing strength training in an intensity to elicit growth. Many people are afraid of lifting heavy but that is the way to increase lean mass. Lean mass growth also requires materials (aka: food) to grow. For those wanting to lose body fat, many times they are in caloric restriction that is to low to provide the needed materials for lean mass growth. Sometime increasing overall calories and protein are beneficial to lean mass increases. It is important to track the calculation every 4-6 weeks to check your progress and the effect of both your exercise and nutrition.

Accuracy and Limitations of the Lean Body Mass Calculator

Weight,Scale,scales,loss,diet,health,feetShutterstock

One big caveat to all this: “I think that it is pretty fair to say that online lean body mass calculators are fairly inaccurate compared to clinical methods,” says Lena Bakovic, RD, of Top Nutrition Coaching. “This is especially true if an individual does not know their body fat percentage. Simple calculators using height and weight to estimate LBM are one of the most inaccurate methods but can perhaps provide an individual with a guess, or rough estimate. If you do know your body fat percentage, there is a different calculation available online to estimate LBM, however it is still fairly inaccurate. BMI is an additional online calculator however specific measurement does not distinguish between muscle, fat, or water weight.”

She adds: “Although these calculators are easily accessible via the internet, they do have limitations- the most obvious being their inaccuracy, especially if one does not know their body fat percentages. Without the body fat percentages, it becomes even more of a guessing game. However, even with incorporating body fat percentage in an online calculator, the method remains largely inaccurate. The BMI calculator, specifically, has the limitation of not being able to distinguish between muscle, fat, or water weight,” says Bakovic.

Beyond the Calculation

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Once you know your lean body mass, there are steps we’d recommend for improving or maintaining it? “If someone is looking to dial in their nutrition and take an individualized approach, I recommend they work with a sports dietitian who can guide them. Depending on what their goals are around lean body mass, the timing of eating, portion sizes, and food choices may vary,” says Hill.

As for specifics: “In efforts to increase lean body mass, there’s a balance between proper fueling and an appropriate training routine that can help,” says Hill. “Eating adequate total calories to build muscle tissue is a must. From there, ensuring one is consuming enough protein and at the optimal times is important. Consuming adequate carbohydrates can indirectly assist in muscle hypertrophy. Adequate hydration, proper sleep, stress management, and adequate rest and recovery times is also necessary. Lastly, having a good strength training routine is another necessary piece to the puzzle in muscle building. It's important to progressively increase the intensity of your strength training workouts over time. This can be achieved by lifting heavier weights, increasing the number of repetitions or sets, or varying the exercises to target different muscle groups.”

Success Stories and Real-World Applications

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

“I have had several clients who have worked with me over the years to help shift their body composition from less fat to increased muscle (or LBM),” says Bakovic. “Two of the more recent clients I had with these goals used InBody Scanners to estimate their body fat percentages, skeletal muscle mass, as well as total body water. We tracked and trended the data from baseline (when we first began working together) to several months later. Both of these recent clients achieved their goals for the shifts in body composition they were seeking! It was eye-opening for them when we pulled up graphs to show where they were when they first began their health journeys to where they ended up. Super rewarding for me as well as their RDN!”

As for how she implements it at work: “Honestly, I have never advised my clients to use the online calculators. However, as I mentioned above, when we are able to use a more clinical form of estimation such as the InBody Scanner or a DEXA scan, was quite useful for those clients wanting to achieve specific shifts in body composition,” says Bakovic. “Some clients are very numbers-oriented, so the LBM data is super meaningful for these clients in terms of accountability and building confidence in their achievements.”

How Often to Check Your Lean Body Mass

Writing,On,Notebook,And,Work,With,Calculator,And,LaptopShutterstock

“If one sets out on a health and fitness journey and is interested in tracking their body composition as a part of that, I have observed that what works for most people is to schedule body composition measurements perhaps quarterly or every 4 months,” says Bakovic. “One common question clients may have is how long it will be before they see changes and for that reason I would recommend not checking LBM more frequently than every 3-4 months. This allows sufficient time for any dietary and fitness interventions to influence change and for true shifts to be observed.”

Lean Body Mass Calculator Final Words and Encouragement

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

“I would say that it is important to remember that change takes time. Nutrition, for sure, is a journey! Fitness is as well,” says Bakovic. “I can speak for the nutrition journey piece, and that it truly does help to work with a Registered Dietitian Nutritionist as part of this journey. Nutrition is not a one-size-fits-all approach, and having someone to talk with through the process is super helpful. Also, when you have that ongoing support, the RDN will work with you to customize and revise your goals as things progress as health and nutrition journeys are generally always dynamic.”

Lacy Puttuck, MS, RDN, CISSN, CSCS is of Top Nutrition Coaching

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever wondered what a fitness expert would do if they had to get lean as quickly as possible? While most of us scramble through conflicting advice and fad diets, having a proven game plan can make all the difference.


Adam McDonald, a performance coach, a nutrition PhD candidate, and a natural bodybuilding competitor, breaks down exactly what he would do if he needed to get shredded fast. With his master's in nutrition and years of coaching experience, Adam combines scientific research with real-world results. Here's his step-by-step strategy to shed fat while maintaining muscle – and how you can apply these principles to your own transformation.

Know Your Numbers First

"99% of people underestimate how much fat they need to lose," Adam warns in his post. Before starting any diet, he emphasizes calculating your exact starting point and goal. "Get it out of your head that you want to be X weight at a certain body fat percentage," he advises. "You don't get to choose how much weight you have to lose to reach a certain body fat percentage."

Set Your Weekly Target

For sustainable results, Adam suggests "aiming for around 1% body weight loss per week, but anything between 1.5 and 0.75% is going to be an acceptable range." This approach helps preserve muscle while ensuring steady progress. "Anything faster than this and I'll probably lose muscle, and anything lower than that, I'll just lose motivation."

Calculate Your Daily Calories

"Calories are the most important thing. It's not the only important thing, but it's the most important thing," Adam emphasizes. His simple formula: multiply your body weight in pounds by 10. "You can lose fat without tracking calories," he notes, "but if you want to be efficient and effective, tracking is your best option."

Dial In Your Macros

"I give myself one gram of protein for every pound of body weight," Adam explains. The remaining calories are split between carbs and fats. For tracking, he recommends specialized apps: "I'd use MacroFactor or MyFitnessPal. They're both decent, but MacroFactor has a better database."

Plan Your Meal Timing

"When it comes to dieting, the North Star is optimizing for hunger," Adam explains. His strategic approach includes delaying breakfast until 10 AM because "I tend to get hungrier in the evening when I'm not working." This controlled fasting helps manage daily hunger levels while maintaining the calorie deficit.

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Choose the Right Foods

Food selection is crucial for managing hunger. "Potatoes are great," Adam shares. "They're one of, if not the highest food on the satiety index table, basically meaning that per calorie, they're the best for hunger." He also emphasizes the importance of protein sources like turkey burgers that "don't get disgusting" when meal prepping.

Structure Your Training

"What builds muscle also maintains muscle," Adam emphasizes. His approach is surprisingly straightforward: "I rarely train with weights more than four days per week, and actually at the moment I'm just training three days per week." The key is consistency with:

  • 10-14 sets per body part weekly.
  • 2-3 exercises per body part.
  • Rep ranges between 5-20.

Master Your Daily Movement

"Steps work well as you can get them in multiple times throughout the day and you don't have to shower," Adam explains. His target is 12,000 daily steps with a crucial rule: "I'd always want to have about half of my step goal for the day done before lunch because if I didn't, it just got difficult to hit them."

Track Progress Properly

Success requires consistent monitoring. "I track my body weight every single morning after I went to the bathroom and before drinking everything," Adam shares. Weekly averages are crucial because "there's going to be days where weight is just up for a number of reasons, so getting that average gives you much better data."

RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Handle Social Situations

"As far as eating out goes, I would really limit it or completely avoid it," Adam advises. However, he maintains flexibility: "If things were moving along nicely and I was making good progress, I'd allow myself to maybe have a meal out now and then, but I'd be really sensible about it."

Prepare for the Final Push

Adam is refreshingly honest about the challenging final stages: "By the end, calories are going to be pretty low, and steps are going to be high. Calories are going to be 1,600 and steps are going to be 15,000. That sounds awful and in my experience, it kind of is, but I know that's necessary."

"Fat loss is simple. It's not complicated, although many people think it is," Adam concludes. "If you have 20, 30, 40 pounds to lose, if you follow this religiously, you'll literally have everything you need to get lean."

While the approach is straightforward, the execution requires dedication. As Adam emphasizes, "Fat loss is simple, but it's not easy." By following these 11 steps and staying consistent with the process, you can achieve your lean body goals efficiently and sustainably. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Brittney_Blanco4
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Do you want to drop your body fat in half in 2025? According to one expert, it’s totally doable. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post she reveals her hacks for dropping body fat. “Getting your body fat down to below 10% is an intense challenge—it’s not just lean, it’s incredibly defined. Here’s a step-by-step approach for anyone serious about achieving this,” she writes in the caption. “By sticking to this plan with discipline and consistency, you can achieve the results you’re aiming for.”


Calculate Maintenance Calories

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The first thing to do is calculate your maintenance calories. “Start by tracking your food intake over a week. Be precise, using a food scale to measure everything you consume, and record it in an app like MyFitnessPal,” she suggests in her post.

Set Your Macros

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Next, set your macros. “A good baseline is to aim for 1 gram of protein per pound of body weight. For fats, set them between 25-30% of your total calories, and let the rest come from carbohydrates,” she recommends.

RELATED: This Coach Used Walking to Reach 12% Body Fat—Here's How

Enter a Calorie Deficit

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Next, enter into a calorie deficit. “To reduce fat, calculate how many calories you need to cut with this formula: (Body weight x .0075) x 500 = calories to reduce from your maintenance. Plan to stay in this deficit for about 16 weeks. If the scale isn’t shifting after 2 weeks, reduce your intake by an additional 100 calories and maintain consistency,” she says.

Follow a Meal Plan

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She also recommends following a meal plan. “Building a meal plan around your calorie and macro goals will give you clear direction and make it easier to stay on track,” she says.

Track Every Detail

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Next, track every detail. “Reaching such a low body fat percentage requires precision. Stay disciplined and track everything to ensure you’re staying on target,” she says.

Eliminate Takeout and Alcohol

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Number six? Eliminate takeout and alcohol. “For the best and fastest results, cut out takeaways and alcohol. It’s a tough but necessary step,” she says.

RELATED: 61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

Get Your Steps In

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When it comes to exercise, she says to aim for 10,000 steps plus other cardio. “Get in 10,000 steps every day, and add 30 minutes of low-intensity cardio (zone 2) 2-4 times per week,” she writes.

Lift Weights

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And her last recommendation is weight lifting. “Commit to 4-5 strength training sessions a week. Make sure you follow a structured program and push yourself consistently,” she says. And if you enjoyed this article, don't miss these3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight but aren’t sure where to start? Kacy Allensworth, aka the Calorie Deficit Queen, is a social media influencer and “forever fat loss coach for women over 40.” On her various social media platforms, she reveals all her secrets to losing over 70 pounds and helping other women achieve their goals. “I was not always the calorie deficit queen. I was the former dieting yo-yo queen. I tried Weight Watchers, keto, intermittent fasting,” she says in the clip.


“In 2020, I hit my highest weight, and that's when I decided I needed to dig into the principles of nutrition, do things a little differently,” she says at the start of a viral clip, revealing the steps she took to drop weight fast. “I will uncover the first steps taken, not just for success, but for sustainable weight loss.”

First Step: Calculate Your Calorie Deficit with Your Goal Weight

The first step? Calculate your calorie deficit. “I'm going to cover two different ways that you can calculate your calorie deficit. The first way is to decide what your goal weight is and let's say your goal weight is 150 pounds. You're going to multiply your goal weight by the number 11.

Multiplying 150 times 11 gives us 1,650 calories, so that would be your calorie deficit,” she says. “This method is really just the simple method. It doesn't take into account your age, your gender, your activity level, or any of that.”

Or, Use an Online Calculator

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“The second method that I recommend is visiting an online calculator, and when you visit the website, you'll enter in your gender, height, weight, and age,” she instructs. “It will ask you what your activity level is. I like to underestimate my activity level. You don't have to input your body fat percentage, and once you hit calculate, it will give you your total daily energy expenditure for maintenance calories. This is not your calorie deficit,” she reminds.

“You will take that number and subtract 500 from it to get your calorie deficit. The reason we subtract 500 is because one pound of fat equals 3,500 calories, and a shortage of 500 calories times seven days a week equals 3,500 calories or one pound of fat per week. Either one of these methods is a great way to begin eating in a calorie deficit, and you might find that one method gives you a discrepancy of a few hundred calories over the other method.”

RELATED: Man Walks 30,000 Steps Daily for 30 Days and the Results Were Unexpected

Choose the More Sustainable Deficit

“Choose the calorie deficit that is most sustainable for you. You will know, after two weeks of eating at that deficit, whether or not this is successful or sustainable. I also do not recommend recalculating or calibrating your calorie deficit. Once you lose weight, lowering your calorie intake even further will have negative effects on your metabolic rate. So we want to avoid that,” she says.

Second Step: Use Three Tools to Be In a Deficit, Starting with a Food Scale

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“There are three tools that you will need in order to be both accurate and consistent in being in a calorie deficit,” she continues.”The first tool is a food scale. You'll need one in order to accurately measure the food that you're eating because most people underestimate the amount of food they're eating and, therefore, underestimate the amount of calories they're consuming. The best way to be in a calorie deficit is to be accurate and know that you're in a calorie deficit by measuring your food.”

RELATED: 8 Protein-Packed Snacks That Helped One Woman Lose 135 Pounds

Second Tool: Bathroom Scale

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“The second tool you'll need is a bathroom scale,” she continues. “You're going to need this so that you can periodically weigh yourself and track your results. I personally recommend to my clients that they weigh themselves daily, track their weight, and focus on what happens throughout the week. Don't focus on a single day of weight gain because no one loses weight. Linearly focus instead on the overall trend.”

Third Tool: Calorie Tracking App

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

“The third tool is to use a calorie tracking app,” she says. “Two that I recommend are MyFitnessPal and Lose It. This makes it easy to track your calories and know where you're at throughout the day. Make sure you're using all three of these tools consistently in order to stay in a calorie deficit.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Third Step: Set Your Water Goal

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The third step is setting your water goal. “There are various protocols to set your water goal. One of the ones I like to use is taking your body weight, dividing it in half, and drinking that many ounces of water daily. So if you're 200 pounds, you would drink 100 ounces of water per day,” she says. “Let me also say that if you do that calculation and it seems unreasonable to you or not sustainable, then do not start with that many ounces of water per day. Instead, start with what does seem reasonable to you. You're not drinking any water at all. You might start with 42 ounces of water per day. If you're drinking a little bit of water, you might start with 70 ounces of water per day. Make sure that you set your water goal to an amount that will be easily reachable because when you see yourself successful with that, you will then slowly begin to increase that water goal.”

What Counts?

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Can you count coffee, tea, and seltzer as water? “I personally do not count coffee as water,” she says. “Here's what I tell my clients about the other options. If your tea doesn't have calories and sugar in it, then go ahead and count it as water. If you want to use a low-calorie Crystal Light flavoring or mayo in your water, go for it. If that's going to get you to drink your water, then add the flavoring because that will be more sustainable for you. If you wanna drink seltzer water, as long as there are no calories or extra sugar, go for it. You have to remember that when we set goals, we want this to be successful and sustainable for you,” she says.

Fourth Step: Set Your Step Goal

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The last step is setting your step goal. “Just like setting your water goal, again, you want this to be sustainable for you. We all know it's great to get in 10,000 steps per day, but let me tell you that when I was at my heaviest, my very first step goal was 7,000 steps per day. Set a goal that is reasonable for you and a goal that you will most likely reach and be successful at. It took me about four to five months to work up to 10,000 steps per day,” she says.

RELATED: I'm a Celebrity Trainer and These 12 Hybrid Moves Torch Fat Fast

Use These Steps and Walk Toward Success

“Knowing your calorie deficit, using the correct tools to be accurate and consistent with tracking your calories, setting a water goal, setting a step goal, and following through on both are all the very first steps to successful and sustainable weight loss. I want you to know that you too can be successful with weight loss, and it can be sustainable for you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

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The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

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The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

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Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

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The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.