What is the maximum amount of weight that can be healthily lost in one week to avoid muscle loss?

The maximum healthy weight loss per week to minimize the risk of muscle loss is generally recognized as 1 to 2 pounds. This range is supported by various health guidelines and research indicating that a slow and steady approach to weight loss not only retains muscle mass but is also more sustainable in the long term. Losing weight too quickly can trigger the body to enter starvation mode, where it begins to break down muscle tissue for energy, which is counterproductive for individuals aiming to improve body composition or overall fitness.

Aiming for a loss beyond this range, particularly at 3 to 5 pounds, increases the likelihood of muscle loss as the body may not receive enough nutrients and energy to preserve lean muscle mass. Moreover, excessively rapid weight loss can lead to metabolic issues and make it more challenging to maintain weight loss in the future. Therefore, targeting a loss of 1 to 2 pounds per week is optimal for both energy and metabolic efficiency, promoting fat loss while protecting muscle.