You’ve decided to start losing weight! Most people want to shed pounds as quickly as possible. That's why we often get asked how to lose 1 kilogram per week. In this article, we explain how to approach that in a healthy and responsible way.

Losing Weight in Brief

Want to lose weight? You need to consume fewer calories daily than you burn - creating a calorie deficit. That's achieved by eating healthier and being more active.

If you revert to old habits once you reach your goal weight, you’ll likely bounce back to where you started - the infamous yo-yo effect. To lose weight and maintain it, a lifestyle change is essential.

How Much Can You Lose per Week?

To maintain weight, the average man needs about 2,500 calories a day, while a woman needs around 2,000 calories. That sums up to 17,500 kcal per week for men and 14,000 kcal for women.

Tip: Use our formula to calculate your personal calorie needs.

To lose one kilogram of body fat, you must burn 7,500 calories. If you consumed zero calories, a man could potentially lose a maximum of 2.33 kg, and a woman 1.87 kg.

Is that healthy?

Our body gets energy from calories to function—walking, cycling, and even keeping your heart beating, breathing, and digestion going. By consuming no (or very few) calories, you disrupt your bodily functions. It's super unhealthy and even dangerous.

What should I do to lose 1 kilogram per week?

How many calories do you need to cut to lose 1 kilogram per week? As mentioned earlier, that's 7,500 calories. That's over 1,000 fewer calories per day. You could also opt to exercise more to burn more calories. Or, of course, a combination of both.

Is losing 1 kilogram per week achievable?

A significant calorie deficit is hard to sustain. It leaves you feeling low, sluggish, and lacking energy, plus hungry all day. It’s tough to keep that up for a long time!

That's why we suggest not dropping more than 500 calories below your calorie needs. You'll lose a maximum of half a kilogram per week, but it's more sustainable.

Keep reading: Here’s how to lose weight quickly and responsibly