A safe and healthy amount of weight to lose in a week is generally about 1 to 2 pounds (0.5 to 0.9 kg). This rate is recommended by health authorities such as the CDC and Mayo Clinic because gradual weight loss is more sustainable and less likely to cause health issues
. Losing more than 2 pounds (about 1 kg) per week over a sustained period is usually considered too rapid and may not be healthy. Initial rapid weight loss often reflects loss of water weight due to glycogen depletion rather than fat loss
. To achieve this, a typical guideline is to create a calorie deficit of about 500 to 600 calories per day, which can lead to losing about 1 to 2 pounds per week
. Combining calorie reduction with moderate physical activity enhances weight loss and helps maintain muscle mass
. For people with higher starting body weight, slightly faster weight loss (up to around 2-3 pounds per week) can sometimes be safe initially, but 1-2 pounds per week remains a good general target for most individuals aiming for sustainable results
. In summary:
- Healthy weight loss: about 1-2 pounds (0.5-0.9 kg) per week
- Calorie deficit: approximately 500-600 calories daily
- Faster loss initially may be due to water weight
- Combining diet with exercise helps preserve muscle and improve outcomes
- Consult a healthcare provider before starting any weight loss plan
This approach promotes steady, maintainable weight loss with lower risk of adverse effects
