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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.

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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.

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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

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“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.

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I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.