Weight Loss and Muscle Gain Guidelines

Introduction to Weight Loss

The American College of Cardiology recommends creating a moderate caloric deficit of 500-750 kcal/day for weight loss, which can lead to a weight loss of 5 lbs/month or approximately 1.25 lbs/week 1, 2
Daily caloric intake should be 1200-1500 calories for women and 1500-1800 calories for men, with a focus on complex carbohydrates and simple ingredients 1, 2, 3
Very low-calorie diets (<800 kcal/day) should be avoided except in limited medical circumstances 1

A daily protein intake of at least 1g/kg body weight is recommended to preserve muscle mass during weight loss, and protein should be included at each meal for satiety 4, 2
Emphasize whole grains, such as brown rice, quinoa, barley, and oats, and include starchy vegetables like sweet potatoes and winter squash 3, 5
Choose whole fruits rather than juices, and include lean meats, fish, and plant proteins like lentils, beans, and tofu 3
Use olive oil, avocado oil, or coconut oil for cooking, and avoid processed foods containing seed oils like canola, corn, and soybean 3
Drink at least 64 oz of water daily, and avoid sugary beverages and limit alcohol consumption 3
Avoiding liquid calories (sodas, juices, alcohol) is recommended for weight loss 2

The American Heart Association recommends aerobic exercise for ≥5 days/week, with an intensity of 55-90% maximum heart rate or 40-80% VO₂ max, and a duration of 30-60 minutes per session 6, 7
Accumulate 150-300 minutes of moderate-intensity activity weekly, and aim for 10,000+ steps daily 2, 3
For long-term weight maintenance, increasing aerobic exercise to 200-300 minutes weekly is recommended 8

The American Heart Association recommends resistance training 2-3 days/week, with an intensity of 50-80% of 1-repetition maximum (1-RM), and a volume of 1-3 sets of 8-15 repetitions per exercise 6
Targeting major muscle groups, such as leg extensions, leg curls, leg press, bench press, lateral pulldowns, biceps curl, and triceps extension, is recommended 6
High-intensity interval training may be particularly effective for increasing lean mass while decreasing body fat 8

Older adults should prioritize resistance training to prevent sarcopenia 4
Individuals with cardiovascular disease should start with lower intensity and gradually progress 6
Individuals with obesity may benefit from starting with resistance training before formal aerobic exercise 9

Weigh foods after cooking for accurate portion control, and track food intake using a food diary or app 2
Plan meals in advance, and avoid underestimating portion sizes, drinking calories, skipping meals, and using too much oil in cooking 2

Sample meal plans include:

Meal	Calories	Food
Breakfast	280	1/2 cup cooked steel-cut oats, 1 tbsp honey, 1/4 cup blueberries, 1 tbsp ground flaxseed
Lunch	380	3 oz grilled chicken breast, 1 cup cooked brown rice, 1 cup steamed broccoli, 1 tsp olive oil
Dinner	390	3 oz baked salmon, 1 cup cooked quinoa, 1 cup roasted Brussels sprouts, 1 tsp olive oil
Snack	250	1 medium apple with 1 tbsp natural peanut butter, and 1 cup cucumber slices with 2 tbsp hummus