How much weight can you lose in a month?
Most adults can safely lose about 2 to 4 kg in a month, which is the 0.5 to 1 kg a week that the NHS and NICE recommend. Eating 500 kcal a day below what you burn removes roughly 1.9 kg of fat in 30 days. The first month often shows more on the scale because you also lose water. Losing much faster than 1 kg a week usually costs muscle and is hard to keep off.
Fat loss in 30 days by daily calorie deficit
| Daily deficit | Per week | Per 30 days |
|---|---|---|
| 250 kcal | 0.2 kg | 1 kg |
| 500 kcal | 0.5 kg | 1.9 kg |
| 750 kcal | 0.7 kg | 2.9 kg |
| 1,000 kcal | 0.9 kg | 3.9 kg |
Computed as deficit x days / 7,700 kcal per kg. The real number drifts lower after the first weeks because a lighter body burns less.
Safe monthly range by body weight (0.5-1% of body weight a week)
| Starting weight | Per week | Per 30 days |
|---|---|---|
| 60 kg | 0.3-0.6 kg | 1.3-2.6 kg |
| 70 kg | 0.4-0.7 kg | 1.5-3 kg |
| 80 kg | 0.4-0.8 kg | 1.7-3.4 kg |
| 90 kg | 0.5-0.9 kg | 1.9-3.9 kg |
| 100 kg | 0.5-1 kg | 2.1-4.3 kg |
| 110 kg | 0.6-1.1 kg | 2.4-4.7 kg |
Heavier people can lose more kilos at the same safe pace. Find your daily target on the calories to lose weight page.
Why the scale drops fast in week one
The first 1-2 kg in the first week or two is mostly stored carbohydrate (glycogen) and the water bound to it. Fat loss follows the calorie maths above. Judge progress on your weekly average weight, not single days.
What makes the month count
- A steady deficit of 300-600 kcal a day, without going under about 1,500 kcal (men) or 1,200 kcal (women) unsupervised.
- Enough protein at every meal (dal, paneer, curd, eggs, chicken, soya) and strength training 2+ days a week, so the loss is fat, not muscle.
- Walking every day; see steps to calories.
- 7+ hours of sleep.
Common questions
How many kg can I lose in 30 days?
About 2 to 4 kg for most adults at a safe 0.5 to 1 kg a week. A 500 kcal daily deficit gives about 1.9 kg of fat loss in 30 days; the scale may show more in the first month because of water loss.
Can I lose 10 kg in a month?
Not safely for most people. 10 kg of fat is about 77,000 kcal, a deficit of over 2,500 kcal every day. Very-low-calorie diets that fast need medical supervision, and most of the early loss is water and muscle.
Is losing 5 kg in a month safe?
For a heavier person (100 kg or more) 4 to 5 kg in the first month can fall within 1% of body weight a week. For most people it is faster than recommended; check with a doctor if you are losing that fast.
Why am I losing weight slower in the second month?
Water loss stops after the first weeks and a lighter body burns fewer calories, so the same diet gives a smaller deficit. Recalculate your target at your new weight.
Sources
- NHS, "Losing weight: getting started" (aim for 0.5 to 1 kg a week), nhs.uk; NICE guideline CG189/NG246 on overweight and obesity management.
- 7,700 kcal per kg of body fat is a rule of thumb (Wishnofsky 1958); real loss slows over time because energy needs fall as weight falls (Hall KD et al., Lancet 2011;378:826-837).
- Early fast loss is mostly glycogen and water, not fat (Kreitzman SN et al., Am J Clin Nutr 1992;56:292S-293S).
- Calorie floors 1,500 kcal (men) / 1,200 kcal (women) without supervision, same as zelta.in/tools/calories-to-lose-weight.
- Higher protein and resistance training help keep muscle during weight loss (Cava E et al., Adv Nutr 2017;8:511-519).