How much weight should you lose a week?

Reviewed 4 November 2026 · How these numbers are calculated

Aim for 0.5–1% of your body weight a week. For most adults that's the familiar 0.5–1 kg (1–2 lb) a week, but it scales with your size: 60 kg (132 lb) → 0.3–0.6 kg a week, 120 kg (265 lb) → 0.6–1.2 kg. 0.5% is a pace most people can keep while holding on to muscle; up to 1% is possible, faster mostly costs muscle and willpower. Expect more in the first week or two, from water.

Your weekly target by weight

Weight to lose a week, and the daily deficit for it
Weight	0.5%/week	1%/week	Deficit at 0.5%
60 kg 132 lb	0.3 kg0.7 lb	0.6 kg1.3 lb	330 kcal
70 kg 154 lb	0.4 kg0.8 lb	0.7 kg1.5 lb	390 kcal
80 kg 176 lb	0.4 kg0.9 lb	0.8 kg1.8 lb	440 kcal
90 kg 198 lb	0.5 kg1.0 lb	0.9 kg2.0 lb	500 kcal
100 kg 220 lb	0.5 kg1.1 lb	1.0 kg2.2 lb	550 kcal
120 kg 265 lb	0.6 kg1.3 lb	1.2 kg2.6 lb	660 kcal
140 kg 309 lb	0.7 kg1.5 lb	1.4 kg3.1 lb	770 kcal

Deficit per day = kg a week × 7,700 ÷ 7. The calculator never plans below 1,200 kcal (women) or 1,500 kcal (men).

Why a percentage beats "1–2 pounds a week"

The NHS and CDC both suggest 0.5–1 kg or 1–2 lb a week, which suits an average adult. But 1 kg a week is 1.7% of a 60 kg woman's weight (too fast to keep muscle) and only 0.7% for someone of 140 kg (comfortable). A percentage gives each person a pace that feels similar. It also slows naturally as you get lighter, which matches what your body does: your burn drops as your weight drops (weight-loss plateau).

What happens if you lose weight too fast?

More muscle loss, which lowers your burn and makes keeping the weight off harder.
Gallstones: fast weight loss is a known risk factor.
Hunger, tiredness and low mood, which end most crash diets, often with a rebound.
Trouble getting enough protein, vitamins and minerals on very little food (is 1,200 calories a day safe?).

Why the first week is different

Cutting calories, and especially carbs, empties some glycogen, which is stored with water. The first week often shows 1–2 kg, then the pace settles to the real fat loss. Judge your pace from week 3 on, using weekly averages (why your weight fluctuates). Per month, that's about 2–4% of your weight: see how much weight can you lose in a month.

Is losing too slowly a problem?

Not for your health. A gentle 0.25% a week is still about 10.4 kg a year at 80 kg, and it's easy to live with. If you're losing much less than you planned, the usual reason is that intake is higher or burn lower than the numbers assume: see calorie deficit but not losing weight.

How to check your pace

Enter your starting weight, current weight and the weeks since you started in the weight loss percentage calculator: it shows your average % a week and whether that's in the 0.5–1% range. Then set the calories for the pace you want with the box above or the calorie deficit calculator.

Sources

NHS. Lose weight: aim for 0.5 kg to 1 kg (1 lb to 2 lb) a week. CDC. Losing weight: 1 to 2 pounds a week.