If you start going to the gym, you may also want to lose weight. That is a personal choice, and there is nothing wrong with it. The safest approach is a steady one. This article explains what the NHS says about pace and how to think about it.
The recommended pace
The NHS advises losing weight steadily, aiming for 1 to 2 lbs, or 0.5 to 1 kg, a week. It explains that weight loss comes from eating and drinking fewer calories than your body uses, and being more physically active.
What that means in calories
As a rough rule of thumb, a kilogram of body weight is often estimated as about 7,700 calories. This is a simplification, because bodies adapt. Even so, it shows the scale:
| Weekly loss | Rough daily calorie gap |
|---|---|
| 0.25 kg | About 275 kcal |
| 0.5 kg | About 550 kcal |
| 1 kg | About 1,100 kcal |
Now compare that to the NHS’s guideline that women use about 2,000 calories a day and men about 2,500. Losing 1 kg a week would mean a gap of roughly 1,100 calories a day, which for many people means eating very little. That is why many do better aiming at the lower end of the range.
Why our calculator is gentler
Our calorie calculator uses a cautious approach. For a weight-loss goal it subtracts 15% of your maintenance calories, up to a maximum of 500 kcal a day, which is roughly 0.2 to 0.5 kg a week. It also never goes below 1,200 kcal for women or 1,500 kcal for men. These floors are our own cautious choice. They are not official limits.
Very low calorie diets
The NHS describes very low calorie diets as diets of under 800 or 1,200 calories a day. It states that “very low calorie diets are not suitable or safe for everyone”. They are usually recommended only when a person’s weight affects other health conditions and fast weight loss is needed, and support may come from a dietitian, with a GP who can advise and make referrals. If you are interested in this, please talk to your doctor and do not start it on your own.
Tips for a steady pace
- Start with a small gap. A change you can keep is better than a big one you give up in a week.
- Strength train. It keeps you active and builds the habit. Our 3-day plan is a good start.
- Keep your protein reasonable. See how much protein you need.
- Weigh weekly, not daily. Weight changes from day to day with water and food. Use the same scale at the same time of day.
- Watch other signs. Energy, sleep, mood and how your clothes fit matter too.
- Be patient with plateaus. If nothing changes for 2–3 weeks, adjust a little, by about 100 kcal.
Setting a realistic goal
A small goal that you can reach builds confidence. For example, aim for 2–3 kg over the next 6 to 8 weeks instead of a number that needs a year. Write down actions you control, such as “walk 30 minutes on five days” or “train three times a week”, not only the scale number.
Measuring more than the scale
- How your clothes fit. Tape-measure your waist once a month.
- Your strength. Are your lifts and reps going up?
- Your energy and sleep. Are they improving?
- Photos for yourself. Only if that feels helpful, and never as a pressure.
Body weight moves up and down by small amounts from day to day, so look at the trend over several weeks.
Signs to slow down or get help
- You feel dizzy, exhausted or cold all the time.
- You are thinking about food constantly or feel guilty after eating.
- You are skipping meals or avoiding social situations because of food.
- You have a medical condition or take medicine.
Please speak to a doctor or registered dietitian. If an eating disorder is a concern for you, getting support early helps.
Frequently asked questions
Is 1 kg a week OK?
The NHS says to aim for 0.5 to 1 kg a week. Many people find the lower end easier to keep. If you have a lot of weight to lose, ask a doctor.
Why is my weight going up and down?
Water, salt, food in your system and hormones all affect the scale. Look at the average over a few weeks.
Should I do more cardio?
The NHS says weight loss comes from eating fewer calories than you use and doing more physical activity. Both help, and moving more is good for your health in its own right.
What if I do not lose weight?
Check the basics for 2–3 weeks: portions, drinks, sleep and consistency. If you are not sure, a doctor or registered dietitian can help.
This article reports published guidance and is for healthy adults. It is not medical advice. If you have a lot of weight to lose, a health condition or you take medicines, ask a GP or a registered dietitian for a plan. Read our disclaimer.