Updated November 2026
Quick answer: a realistic, sustainable goal is about 4 to 8 pounds (2 to 3.5 kg) a month, or 1 to 2 pounds a week, which is the rate the CDC suggests. You may lose more in the first month, because some early weight loss is water.
General information, not medical advice. Talk to your doctor before starting a weight-loss plan, especially if you have a health condition.
Weight loss by daily calorie deficit
Using the common estimate that a pound of body fat stores about 3,500 calories:
| Daily deficit | Per week | Per month (30 days) |
|---|---|---|
| 250 calories | 0.5 lb (0.2 kg) | 2.1 lb (1.0 kg) |
| 500 calories | 1.0 lb (0.5 kg) | 4.3 lb (1.9 kg) |
| 750 calories | 1.5 lb (0.7 kg) | 6.4 lb (2.9 kg) |
| 1,000 calories | 2.0 lb (0.9 kg) | 8.6 lb (3.9 kg) |
Real results are usually a little slower than this simple math, because your body burns slightly fewer calories as you get lighter.
Why the first month often looks better
When you cut calories, especially carbs, your body uses up stored glycogen, which is held with water. That can mean a quick drop of a few pounds in the first week or two. After that, weight loss settles into a slower, steadier pace that reflects fat loss.
Find your calorie target for weight loss →
What affects how fast you lose weight
- Starting weight: people with more weight to lose usually lose faster at first.
- Calorie deficit: a bigger deficit means faster loss, but it's harder to stick to and can cost muscle.
- Protein and strength training: both help you keep muscle so more of what you lose is fat.
- Sleep, stress and hormones: they affect hunger and water retention.
- Consistency: what you do most days matters far more than any single day.
Is losing 10 pounds in a month possible?
Some people do, especially in the first month or when they have a lot of weight to lose. But much of a very fast drop is often water, and aggressive diets are hard to sustain. Losing weight faster than about 2 pounds a week for long periods can increase the risk of muscle loss and gallstones, so it's best done with a doctor's guidance.
See also: calories to lose 1 pound a week, what TDEE means and how much protein you need.
Frequently asked questions
How much weight can I lose in a month?
A healthy, sustainable rate is about 4 to 8 pounds (2 to 3.5 kg) a month, or 1 to 2 pounds a week.
How many calories should I cut to lose weight?
A daily deficit of about 500 calories leads to roughly 1 pound of loss a week, or about 4 pounds a month.
Why did I lose so much weight in the first week?
Much of the early loss is water stored with glycogen. After the first week or two, weight loss usually slows to a steadier pace.
Is it safe to lose 20 pounds in a month?
For most people that's too fast to sustain safely without medical supervision. Aim for 1 to 2 pounds a week instead.