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How Much Weight in Kilograms Should You Aim to Lose Per Week While Dieting?

author image Gail Morris
Gail Morris has been writing extensively since 1997. She completed a master's degree in nursing at Indiana University-Purdue University Indianapolis and practiced in medicine for more than 20 years. Morris has published medical articles in peer-reviewed journals and now writes for various online publications and freelances for Internet marketers.
How Much Weight in Kilograms Should You Aim to Lose Per Week While Dieting?
Woman stepping onto bathroom scale Photo Credit: Photodisc/Photodisc/Getty Images

While most of the United States does not use the metric system, most of the world does. The metric system is used to describe measurements for weight, length and volume. The measurement used to describe weight is kilograms. There are 2.2 lbs. in every kilogram of weight. This can drastically reduce the number that shows up on your bathroom scale every morning but will not change the amount of weight that is healthy to lose each week.

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Obesity is defined by having an excess amount of body fat. However, it is more than a cosmetic concern because obesity will increase your risk of diabetes, heart disease, high blood pressure and stroke. In order to achieve weight loss it is important to eat less or burn more. Your body will expend less calories at a slower rate when you eat less. In an effort to conserve energy, your body's metabolism will decrease making it much more difficult for you to lose weight. This means that in order to lose weight you must not only reduce the number of calories that you eat but should also increase the number of calories that you burn through exercise.

Healthy Weight Loss

Eating a healthy diet and maintaining a healthy weight will help to reduce your risk of heart disease, stroke, diabetes and high blood pressure, according to the Harvard School of Public Health. Keeping a normal weight can also help reduce the risk of other cancers including colon cancer, kidney cancer, pancreatic cancer and breast cancer. While it is natural for you to want to lose weight quickly, evidence from the CDC shows that people who lose weight gradually will be more successful at taking it off and keeping it off. In other words, your healthy weight loss is more about an ongoing lifestyle change and not a particular diet or program. Long-term changes in your eating habits and exercise habits will produce long-term results.

How Many Calories in a Kilogram?

Theoretically, there are approximately 3,500 calories in every pound of weight and there are 2.2 lbs. in every kilogram. When you do the math, this equates to 7,700 calories in every kilogram of body weight. However, these numbers are equations that work in a laboratory and may not play out as well in reality, according to Columbia University. When your body's metabolism slows down because of reduced caloric intake, it is called induced adaptive thermogenesis. So, while in a laboratory setting 1 kg of weight equals 7,700 calories, in reality it may take a little more or a little less calories to lose that weight since reducing your caloric intake too much could slow your metabolism.

How Many Kilograms Should I Lose Per Week?

The CDC recommends that you lose weight gradually, approximately 1 to 2 lbs. per week. This equates to between 0.45 and 0.9 kg of weight loss per week. Interestingly, even if your weight-loss goal is modest it is likely to produce benefits such as reduced blood pressure, cholesterol and blood sugar. A 5 percent weight loss may still keep you in the overweight or obese range but can also decrease your risk of chronic diseases which are related to obesity. Knowing this, you can view your overall weight-loss goal as a journey during which you will continue to receive benefits before you reach the end results.

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