Healthy weight loss is generally defined as losing about 0.5 to 1 kg per week. This helps maintain muscle mass and overall health.

Losing weight too quickly can lead to muscle mass loss, metabolism slowdown, and can be unsustainable, leading to the yo-yo effect.

Physical activity increases caloric expenditure, which can accelerate weight loss in a healthy way.

We recommend consulting a healthcare professional before starting any weight loss plan during pregnancy or breastfeeding.

Yes, very much! A balanced diet is crucial for healthy weight loss. The tool is a guide, but the quality of nutrition is fundamental.

Review your eating habits and physical activity. Sometimes, small adjustments or a consultation with a nutritionist can make a difference.

Our tool offers an estimate based on general data. For a more accurate analysis, consider getting a body composition assessment with a professional.

It's an estimate based on population data and can vary individually. Factors such as metabolism, genetics, and lifestyle influence actual results.

To gain muscle mass in a healthy way, it's essential to have a diet rich in proteins, complex carbohydrates, and healthy fats, along with adequate resistance training. Rest is also crucial, as muscle recovery occurs during sleep.

Nutrition is essential for muscle gain, providing the necessary nutrients for muscle building and repair. Proteins are particularly important for protein synthesis, while carbohydrates provide energy for workouts.

Visible results can vary, but generally significant changes can be noticed after about 6 to 8 weeks of consistent training and proper diet. However, genetics, consistency, and the quality of training and diet greatly influence this time.

Yes, it's possible for beginners or people returning to training with a moderate caloric deficit, but it's challenging. Typically, focusing on a specific goal (muscle gain or fat loss) is more effective for quick results.

Common mistakes include not consuming enough protein, not resting enough between workouts, overloading with workouts without proper progression, and ignoring the importance of hydration and recovery.

Not necessarily. A balanced diet can provide all necessary nutrients. However, supplements like whey protein can be useful for meeting protein goals or for convenience after workouts.