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In a 12week study, participants lost an average 9 lb in 8 weeks and up to 25 lb in 12 weeks, while preserving muscle and reducing visceral fat
10.1016/j.jneuroim.2009.12.006 J
J.MalikD.RichesonA
However, you should choose a time that you can stick to every week and is convenient for you
If your TDEE is low and a 12.5% deficit would put your target below 1,200 kcal for women or 1,500 kcal for men, the calculator raises it back to that minimum
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