Weekly fat loss varies by individual and depends on body weight, activity level, nutrition, and metabolism. A sustainable target is often around 0.5–1% of body weight per week. Faster rates can occur in some cases, but may increase muscle loss, reduce performance, and hurt adherence. Also, scale changes are not purely fat—water and glycogen fluctuate. Track progress with waist measurements, photos, performance markers, and weekly weight trends. Consistency matters more than speed for real fat loss.