There are plenty of reasons why someone might want to lose weight. Whether you’re looking to slim down for health reasons or just want to feel more confident in your own skin, it’s important to set realistic goals for how much weight you want to lose and how quickly you want to do it.

Losing weight too quickly by drastically cutting calories can hurt your body in the long run. It can lead to deficiencies, muscle loss, and other health issues (you can learn more about the dangers of rapid weight loss here). Plus, quick fixes often lead to yo-yo dieting, where the weight just keeps coming back.

The best approach? Focus on making small, sustainable changes to your lifestyle that will lead to steady weight loss and better overall health. This way, you’re more likely to keep the weight off for good.

When it comes to weight loss, it's also important to remember that health looks different for everyone. You might have a goal of hitting 10% body fat, but if that leaves you feeling drained or unable to maintain it without cutting out your favorite foods or social events, it’s not the right goal for you. Being flexible with your weight loss goals and prioritizing health first will help you find a weight that feels right for your body and is sustainable in the long term.

In this article, we’ll dive into how men can safely lose weight, covering everything from diet and exercise to other key lifestyle factors.

There’s no one-size-fits-all when it comes to how many calories you should be eating to lose weight, so steer clear of weight loss plans that give a generic recommendation. Instead, figure out your total daily energy expenditure (TDEE)—the number of calories your body needs to maintain its current weight—and subtract between 500 to 1,000 calories to create a calorie deficit. This will help you lose about 1-2 pounds per week.

For example, if your TDEE is 2,700 calories, you’d aim for a daily intake between 1,700 and 2,200 calories. A calorie deficit is key to weight loss, and it’s essential for men looking to shed pounds. The easiest way to calculate your TDEE is with an online calculator, which factors in your basal metabolic rate (BMR) and your activity level.

Once you know your calorie target for weight loss, you can start planning your meals to hit that goal. Tracking your calories is a great way to stay on track, as it helps you see how much you’re actually eating and where you can make healthier swaps to cut down on calories. A lot of us overlook calories from drinks, sauces, and little snacks, so tracking helps spot those hidden sources.

There are plenty of apps and websites to help you track your calories, like MyFitnessPal, which makes it super easy to log everything you eat and stay accountable.

Now that you’ve got your calorie target, what about your macros? Macronutrients, or macros, are the nutrients found in food that provide us with energy. There are three types of macros: carbs, proteins, and fats. Each macro has a different energy value, influencing how many calories we get from them when we eat.

They also impact hunger and fullness differently. Protein, for example, is super filling, helping you stay full longer. That’s one reason it’s so important to get enough protein when you're dieting!

A well-balanced diet should include a mix of carbs, protein, and fats, as each plays an essential role in keeping your body functioning properly.

• Protein provides the building blocks for muscle growth and repairs muscles after your workouts. It’s especially important when you’re dieting because it can help minimize muscle loss while in a calorie deficit. Plus, it keeps you feeling fuller for longer!

• Carbs are the body’s and brain’s preferred source of energy, which is why many people on low-carb diets report feeling sluggish or experiencing brain fog. Eating enough carbs helps fuel your workouts, reduce muscle breakdown, and improve digestive health.

• Fats are often the macro people shy away from, but healthy fats are critical for your diet. Like carbs, fats provide energy, help transport essential vitamins (A, D, E, and K), and are key in many biological functions like hormone production and regulation.

There’s no strict rule for how you should split your macros, but general guidelines suggest aiming for about 0.8g of protein per kilogram of body weight each day, while fats and carbs should make up about 30-35% and 45-65% of your total intake, respectively. If you're active, you’ll benefit from a higher percentage of carbs to fuel your workouts, and if you're super active or in a calorie deficit, bumping up protein to about 1.2 – 2.2g per kilogram of body weight will help preserve muscle and keep you feeling full while on fewer calories.

But it’s not just about macros! Micronutrients—vitamins and minerals—are crucial for overall health. While it’s possible to survive on takeout and chocolate in a calorie deficit, that’s not the healthiest route and could lead to malnutrition. Aim to get about 80% of your food from micronutrient-rich sources like veggies, complex carbs, lean meats, and healthy fats, with the other 20% coming from less nutritious foods. This balance helps make dieting more sustainable and satisfying. Plus, it’ll keep you feeling fuller, since 500 calories of lean meat, veggies, and complex carbs will fill you up way more than 500 calories of chocolate or chips.

And remember, healthy doesn’t have to mean bland! We have tons of recipes that show how to make healthy swaps and add flavorful herbs to create delicious meals for weight loss. From healthier versions of your favorite takeout dishes to protein-packed desserts, getting creative in the kitchen will make it easier to enjoy what you’re eating while losing weight!

One of the key reasons to lose weight slowly is that when you drop pounds too quickly, you might end up losing muscle instead of fat. And muscle is essential for staying healthy, keeping your body toned, and burning calories. So, it’s important to retain as much muscle as possible while you’re dieting!

The general recommendation is to aim for a weight loss of 1-2 pounds per week to make sure you’re losing fat and not muscle. That said, losing weight a little more slowly is totally fine too.

When tracking your weight loss, keep in mind that weight can fluctuate for a lot of reasons. So, don’t get caught up in daily numbers. Instead, focus on the overall trend. Using progress pictures and taking measurements can give you a clearer picture of your fat loss progress, and can be way more informative than just stepping on the scale.

Unfortunately, there’s no magic weight loss workout plan for men. The most important factor in losing weight is maintaining a calorie deficit, and it's absolutely possible to lose weight without exercising. That said, exercise is still crucial for overall health and can definitely help accelerate your weight loss journey.

There are two main types of exercise you should focus on when trying to lose weight:

• Cardio (cardiovascular exercise) is any workout that gets your heart rate up for an extended period. These workouts are great for burning calories, which helps create a bigger calorie deficit and makes weight loss easier. Cardio can be done in two main forms:

• HIIT (high-intensity interval training) or LISS (low-intensity steady-state cardio) HIIT alternates intense bursts of exercise with rest or recovery periods, while LISS involves longer, steadier-paced workouts. Not sure which type to try? We’ve rounded up 6 of the best cardio workouts here.

• Resistance training involves exercises where you work against a force—like dumbbells or resistance bands. Resistance training is key for building muscle and strength, and it helps prevent muscle loss when you’re dieting. We recommend that everyone, especially those trying to lose weight, incorporate resistance training into their fitness routine.

While not technically "exercise," NEAT (Non-Exercise Activity Thermogenesis) is another way to burn calories. NEAT includes all the energy you burn outside of eating, sleeping, breathing, and exercising—things like cleaning the house, walking, or even fidgeting. Increasing your daily movement can help burn more calories, making it easier to stay in a calorie deficit. Learn more about NEAT and how to increase it here.

If you’re new to exercise, it’s a good idea to try out different workouts and routines. Finding activities you enjoy will make it easier to stay active—and you’re more likely to stick with it if it doesn’t feel like a chore! Whether you’re a beginner, intermediate, or advanced, we’ve got gym workout plans for men here, plus a ton of free workouts you can try. Don’t forget to download our free Pure Fitness app, which offers plenty of workouts with exercise demonstrations and guides to help you hit your weight loss goals!

While weight loss mostly comes down to being in a calorie deficit, it’s not always as simple as just eating less and moving more. Other factors can play a big role in how easily you shed pounds, including:

- Lack of sleep - Stress levels - Not eating enough calories

1. Not Getting Enough Sleep

When you don’t get enough sleep, it can increase levels of ghrelin, the hormone that makes you feel hungry, and decrease levels of leptin, the hormone that helps you feel full. A lack of sleep can also lower insulin sensitivity, which may cause your body to store fat more easily. So, if you're trying to lose weight, not getting enough sleep could be working against all your hard work—making you hungrier, less satisfied after meals, and more prone to storing fat.

Sleep is also critical for muscle recovery. During sleep, your body releases human growth hormone (HGH), which helps repair the micro-tears in your muscles after exercise, allowing them to grow stronger and more resilient for future workouts. Prioritizing quality sleep will make a huge difference in your weight loss and overall fitness progress.

Want to learn more about how sleep affects weight and health? Check out our detailed guide here.

2. Stress Levels

Stress can also impact your weight loss goals. When your body experiences stress, it releases cortisol, a hormone that prepares you for the "fight or flight" response. Back in the day, stress was triggered by things like predators, but today it’s more likely caused by work deadlines or traffic jams. For many people, stress is a constant part of their lives, and if it's not managed, chronic high cortisol levels can have negative effects on your health and weight. It can reduce your metabolism, increase your appetite, and even change how your body stores fat.

Need tips on managing stress? We’ve got you covered—check out our comprehensive guide to stress reduction here.

3. Not Eating Enough Calories

It might sound strange, but eating too few calories can actually prevent weight loss. Extreme calorie restriction can make it harder to stick to your diet and may increase the chances of binge eating. Try starting with a moderate 500–1,000 calorie deficit and monitor how well you can maintain it. If you’re finding it tough and overeating on weekends, consider a smaller deficit. Losing weight gradually is much more sustainable than crash dieting and gaining it all back.

Ready to kickstart your weight loss journey? Find your nearest Pure Fitness and join today. We have a variety of equipment to help you find a workout routine you love, or if you want extra guidance, you can work with a Personal Trainer to level up your fitness game!