Last updated: 3 August 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Weight loss timeline
Estimated time to goal
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Frequently asked questions
How fast should I lose weight?
0.5-1kg per week is generally recommended — fast enough to make progress but slow enough to preserve muscle mass and make the deficit sustainable. Faster losses risk muscle loss and metabolic adaptation.
Why does weight loss slow down over time?
As you lose weight, your TDEE falls (a lighter body burns fewer calories at rest and during exercise). Your deficit shrinks unless you reduce intake or increase activity. Recalculate your TDEE as you lose weight.