Clinical Summary
Safe weight loss is 1-2 pounds (0.5-1 kg) per week for most people. This rate preserves muscle mass and is sustainable long-term. Weight loss >3 pounds per week risks muscle loss and gallstones.
Safe Weight Loss Guidelines
Standard Recommendation: 1-2 Pounds Per Week
This requires a calorie deficit of about 500-1000 calories per day. This pace allows your skin to adjust and your metabolism to stay healthy.
Initial Rapid Loss (Weeks 1-2)
- Typical: 3-5 pounds in first week is normal (water weight).
- Not concerning: If it slows down to 1-2 lbs/week thereafter.
Risks of Excessive Weight Loss
Losing >3 pounds per week without medical supervision can cause:
- Muscle loss: You loss strength, not just fat.
- Gallstones: Rapid loss causes the liver to release extra cholesterol into bile.
- Fatigue: Not enough fuel for daily tasks.
- Nutrient deficiencies: Hair loss, brittle nails, and weakness.
Medical Review
Reviewed by: Ricardo Hamilton, MD
Last Updated: January 7, 2026
Sources: CDC, Academy of Nutrition and Dietetics