The direct (and text book) answer is that if you eat 500 extra calories in a day, that days caloric excess will result in a weight gain of 2.3 ounces. 1 lb. of fat will be lost or gained depending on whether 3,500 calories are consumed in excess, or, restricted from caloric homeostasis.
An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight.
Generally speaking, every 1kg of weight gain needs about 7000 additional calories [or 29 300 kilojoules].
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700. Considering the average daily intake can be anywhere from 1,800-2,400kcals, it takes some time to burn that fat.
In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat. So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week. But this isn't true for everyone.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
No matter what type of diet you follow, to lose weight you need to burn more calories than you take in each day. For most people with overweight, cutting about 500 calories a day is a good place to start.
Losing 2 kg can take as little as one week or stretch to a month, depending on your efforts, body type, and lifestyle habits. While the timeline may vary, what truly matters is a balanced approach that ensures healthy, sustainable weight loss rather than quick fixes.
Key Takeaways. The NHS recommends an average weight loss of around 1-2 lbs (0.5-1 kg) per week, or 4-8 lbs (2-4 kg) in a month. It's unsustainable to try and lose weight beyond these goals – it's better to adopt a steady approach that can be continued over time.
One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.
Adults tend to gain weight progressively as they age and typically gain an average of 0.5 to 1kg every year. While this doesn't seem like much each year, it amounts to 5kg over a decade. The slow-but-steady nature of weight creep is why many of us won't notice the extra weight gained until we're in our fifties.
In a 2018 JAMA study, researchers found that when people ate less highly processed foods, they lost more weight than their peers who counted calories. The people who lost more weight opted to fill up on more vegetables and whole foods without ever watching how many calories they took in.
Losing 5 kg (11 pounds) could be possible but challenging. It requires consistent effort through an approximately 500-750 calorie daily deficit from reduced eating and increased exercise. As long as you are losing weight safely and sustainably without extreme dieting, a 5 kg monthly loss may be reasonable for some.
Losing 2kg in a month is a realistic and healthy goal. A slow and steady approach ensures that you're losing fat, not muscle, and makes it easier to maintain your weight loss in the long term.
Safe and Sustainable Rate: Experts recommend losing 0.5 to 1 kg per week as a safe and sustainable rate. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues. Therefore, aiming to lose 1kg per week is a realistic and healthy goal.
Research has shown that even small changes in weight can be noticeably reflected in the face. Specifically, people can detect weight changes in the face with a difference of just 3.5-4 kg. This means that even modest weight loss efforts can lead to visible changes in your facial appearance.
Decreased Muscle Mass
Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.
To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week. If it's less, then you might lose fewer pounds a week.
You can cut calories without being hungry by using low-fat and fiber-rich ingredients, such as vegetables or fruit. These foods are also part of a healthy eating pattern. Take macaroni and cheese as an example.