What is a healthy weight loss rate per week?

If you’re trying to lose weight, you probably want results quickly. But losing weight safely and effectively means focusing on a realistic rate of progress.

Here’s what health experts recommend:

• Slow and steady: A healthy weight-loss rate is typically about 0.5 to 1 kilogram (1–2 pounds) per week. Anything faster may be hard to maintain and can lead to muscle loss or health issues.
  
  

• Caloric deficit: To lose about 1 pound, you need a calorie deficit of roughly 3,500 calories. That means cutting 500 calories a day through diet, activity, or a combination of both.
  
  

• Individual factors: Your starting weight, age, sex, and activity level all affect how quickly you lose weight.
  
  

• Consistency matters: Small, sustained lifestyle tweaks outperform drastic dieting. According to Mayo Clinic experts on healthy weight-loss, a gradual, realistic rate of weight-loss makes it more likely you'll keep it off long term.
  
  

In summary: A healthy weight-loss rate is 0.5–1 kilogram or 1–2 pounds per week. Sustainable results come from small calorie reductions and lifestyle tweaks you can maintain.

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