What is fat loss?
Fat loss happens when your body burns more calories than it takes in, using stored body fat for energy over time. That gap between what you eat and what you burn is your calorie deficit. The size of that deficit determines how fast you lose fat. Too small and progress stalls. Too large and your body starts breaking down muscle for fuel. Carbon finds the sweet spot for your body specifically, then adjusts it automatically every week as your weight and metabolism change.
Can you lose fat without losing muscle? Yes. Carbon sets your protein targets specifically to protect muscle while you're in a calorie deficit, which is what separates a well-structured fat loss plan from crash dieting.
Where to find fat loss in Carbon
Select Fat Loss during onboarding when Carbon asks about your goal. To switch from a different goal, go to the Coach tab, and tap Change Goal.
How to lose body fat with Carbon
Carbon calculates your daily calorie and macro targets the moment you select Fat Loss. Every target is based on your body, not a generic formula. Hit your targets daily, complete your weekly check-in, and Carbon recalibrates as your weight changes.
Select Fat Loss on the goal screen during onboarding, or update via the Coach tab>Change goal.
Enter your current weight and goal weight when prompted
Choose your rate of loss. Carbon recommends a range based on your stats
Log your food daily and hit your macro targets, not just your calorie target
Weigh in daily, or as close to daily as possible. The more data Carbon has, the more accurate your adjustment recommendations will be at each check-in
Complete your weekly check-in so Carbon can update your targets based on real progress
Hitting your macros matters as much as hitting your calories. Consistently eating too far under your targets speeds up metabolic adaptation and increases muscle loss. Both stall fat loss over time. Trust the targets Carbon sets and let the weekly check-ins do their job.
Frequently asked questions about fat loss
How fast can I lose body fat? A safe and sustainable rate is 0.5 to 1% of body weight per week. Carbon recommends a range based on your stats and flags anything outside safe limits.
Why is my fat loss slowing down? As your weight drops, your body will likely need fewer calories. Carbon reviews your progress and makes any adjustments to your targets at each check-in to keep your deficit accurate as your body changes.
Does counting macros help with fat loss? Yes. Hitting your protein target preserves muscle while you lose fat. Hitting your carb and fat targets keeps energy stable and hunger manageable. Calories alone don't tell the full story.
How do I manage hunger while in a calorie deficit? Fiber is one of the most effective tools for staying full on fewer calories. Foods high in fiber like vegetables, legumes, and whole grains take longer to digest, which keeps hunger in check between meals. Pairing high-fiber foods with your protein target is one of the most practical ways to stay on track without feeling deprived. Want to learn more? Check out our article on The Importance of Fiber.
Additional details
A steeper deficit speeds up results but gets harder to sustain. Carbon flags any rate outside a safe range for your stats.
If progress stalls, Carbon will make an adjustment at your next check-in. A few weeks of data tells a better story than one weigh-in.
Prioritizing high-fiber foods like vegetables, fruits, and legumes helps control hunger without adding significant calories to your day.
Changing your goal resets your macro targets. Your full log history stays intact and the longer you use Carbon, the more accurate your targets become.
Now it's time to put Carbon's Fat Loss goal to work and lose body fat in a way that actually lasts!