How long does it take to lose 10 kg?

Reviewed 2 November 2026 · How these numbers are calculated

At a steady pace of about 0.5% of your body weight a week, losing 10 kg (22 lb) takes about 21 weeks starting from 100 kg and about 31 weeks from 70 kg: roughly 5–7 months for most people. Faster is possible up to about 1% a week, but costs more muscle and is harder to keep up. Put in your target weight above to see your own dates.

Weeks to lose 10 kg (22 lb)

By starting weight and weekly pace (% of current weight)
Start	0.25%a week	0.5%a week	0.75%a week	1%a week
70 kg 154 lb	62 wk	31 wk	20 wk	15 wk
80 kg 176 lb	53 wk	27 wk	18 wk	13 wk
90 kg 198 lb	47 wk	23 wk	16 wk	12 wk
100 kg 220 lb	42 wk	21 wk	14 wk	10 wk
120 kg 265 lb	35 wk	17 wk	12 wk	9 wk

Pace measured against your current weight, so the kilos per week shrink a little as you go. Smaller women may not reach the faster paces without going under 1,200 calories.

In pounds

Weeks to lose 10–50 lb at 0.5% a week
Lose	150 lb start	200 lb start	250 lb start
10 lb	14 wk	10 wk	8 wk
20 lb	29 wk	21 wk	17 wk
30 lb	45 wk	32 wk	26 wk
50 lb	–	57 wk	45 wk

Why the last kilos take longest

As you get lighter, the same percentage is fewer kilos, and your maintenance falls, so the same food becomes a smaller deficit. That's normal: recalculate every few kilos in the calorie deficit calculator, and see weight-loss plateau.

What about "10 kg in a month"?

Losing 10 kg in a month would need a deficit of over 2,500 calories a day: more than most people burn in total. Quick early losses are mostly water and glycogen (see why your weight fluctuates). The fat-loss part follows the pace above.

Have a date in mind?

The full calculator plans backwards from a date: enter your target and the day, and it tells you the calories you'd need, or the earliest safe date if that's too fast. Try it with the TDEE calculator under Goal → By a date. For the daily numbers behind each pace, see what a 500-calorie deficit does.