Is losing 1 kg in a week healthy or fast?

 Losing 1 kg (about 2.2 lbs) per week is generally considered a safe and healthy rate of weight loss for most people.

Here’s why:

• ✅ Calorie Deficit: 1 kg of fat = ~7,700 calories. To lose 1 kg/week, you’d need about a 1,100-calorie deficit per day through diet, exercise, or both. This is challenging but possible if you’re careful.

• ✅ Guidelines: Most health organizations (like the WHO, CDC, and NHS) recommend 0.5–1 kg (1–2 lbs) per week as a healthy and sustainable pace.

• ✅ Metabolism & Sustainability: Losing weight faster than 1 kg/week can risk muscle loss, nutritional deficiencies, or rebound weight gain.

So, 1 kg/week is at the upper end of the healthy range. If you’re heavier, it may happen more easily; if you’re already lean, it might be too aggressive.

Would you like me to show you a safe sample plan to lose about 1 kg per week (with diet + exercise)?