What Is a Safe Pace of Weight Loss?
Aim for 0.5 to 1 kg per week and learn why faster is not better.
The standard guidance
Most health bodies recommend 0.5 to 1 kg a week, or about 1 to 2 percent of body weight. People with more to lose may lose faster early on, mostly from water.
Risks of rapid loss
Very fast loss raises the chance of gallstones, muscle loss, fatigue and nutrient gaps. It is also more often regained.
Plan with a timeline
Set a realistic target weight and divide the gap by a weekly rate. A 10 kg goal at 0.5 kg per week takes roughly 20 weeks, plus time to practise maintenance.
Try it: Weight Loss Timeline Calculator
Example with sample values. Open the full calculator →
Weekly loss0.5 kg
Time to goal22 weeks
Daily deficit500 kcal
At 0.5 kg per week you would reach 70 kg in about 22 weeks.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.