A common starting mistake: deciding the goal is to reach "normal" BMI as fast as possible. The medical evidence does not support that target for everyone, and crash dieting to get there fails for nearly everyone. Here is the more useful framing.
What the research actually says about targets
For people in the overweight or obese ranges, 5 to 10% body weight reduction over 6 months is the threshold where measurable health improvements consistently appear in studies — lower blood pressure, lower fasting glucose, lower triglycerides.
You do not need to reach "normal" BMI for these benefits. A 110 kg adult dropping to 100 kg has crossed that threshold — even if BMI is still in the obese range.
Calculate your real target
Take your current weight in kg and multiply by 0.05 and 0.10. That range — 5–10% of body weight — is your initial goal. For a 90 kg adult, that is 4.5–9 kg, over 6 months.
After hitting that, reassess. Many people choose to maintain at the new weight rather than continue losing. Maintenance is itself an underrated success.
Why crash dieting fails
Cutting calories aggressively (more than 1000 below maintenance) for weeks triggers metabolic adaptation: your resting metabolic rate drops, hunger hormones spike, and muscle loss accelerates. After the diet ends, you are heavier than where you started in over 80% of cases.
Slow loss (0.5–1 kg per week) avoids this trap. The math is unromantic but it works: 500 calorie daily deficit × 7 days = 3500 calories = roughly 0.5 kg of fat per week.
Habits that survive year one
Pick one or two food changes — not five. Smaller dinner portions, no second helping, less snacking, less alcohol. One sustainable habit beats five unsustainable ones.
Track BMI weekly so you see the trend without the daily noise. Track the habit too — did you do it 5 of 7 days this week?
Try the free BMI Calculator
Free, offline, available in 20 languages on Android and iOS. 30 seconds is all it takes.
Google Play App StoreSet a 5–10% target, give yourself 6 months, and let our BMI Calculator handle the math. Free, offline, no account, no nagging.
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