A realistic pace
Losing 0.25 to 1 kg a week is generally considered a reasonable pace. Going much faster means losing muscle, feeling tired and regaining weight more easily.
Benchmarks
- Losing 5 to 10% of your starting weight already brings clear health benefits.
- Calories should not go below a safety floor (about 1,200 kcal for women, 1,500 kcal for men) without medical supervision.
- Weight fluctuates by 1 to 2 kg from day to day: look at the trend over several weeks.
This content is general information and does not replace the advice of a doctor or dietitian. If you have a medical condition, take medication, are pregnant or in doubt, talk to a healthcare professional.