How to lose 5kg: a realistic step-by-step plan

Losing 5 kg is one of the most common weight loss goals — and one of the most achievable. Unlike larger targets, 5 kg is close enough that you can see the finish line, but significant enough to make a real difference in how you look and feel.

Here's a realistic, evidence-based plan — with actual numbers.

The maths: what losing 5kg actually requires

One kilogram of body fat contains approximately 7,700 calories. To lose 5 kg of fat, you need to create a total calorie deficit of around 38,500 calories.

Spread that over time:

• 500 kcal/day deficit = 0.5 kg/week = 10 weeks to lose 5 kg
• 750 kcal/day deficit = 0.75 kg/week = 7 weeks to lose 5 kg
• 1,000 kcal/day deficit = 1 kg/week = 5 weeks to lose 5 kg

Step 1: Find your TDEE

Before calculating a deficit, you need your maintenance calories — how much you burn in a typical day. This is your TDEE (Total Daily Energy Expenditure).

Step 2: Set your daily calorie target

Once you have your TDEE, subtract 500 for a moderate deficit:

Your daily target = TDEE − 500

For example, if your TDEE is 2,400 kcal, your daily target is 1,900 kcal. Eat consistently at this level and you'll lose approximately 0.5 kg per week.

Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) — even if the maths suggests a larger deficit. These are the floors below which the risks outweigh the benefits.

Step 3: Prioritise protein

When losing weight, your body doesn't just burn fat — it can break down muscle too. High protein intake is the most effective way to prevent this.

Aim for 1.6–2g of protein per kg of bodyweight per day while in a deficit. For a 70 kg person, that's 112–140g of protein daily. This keeps you fuller for longer, preserves muscle mass, and burns slightly more calories through digestion than carbs or fat.

Step 4: Don't rely on exercise alone

Exercise is excellent for health and helps preserve muscle during fat loss — but it's a poor tool for creating a large calorie deficit on its own. A 45-minute run burns roughly 400–500 calories, which is easily offset by eating slightly more afterward.

The most effective approach combines:

• A moderate calorie deficit through diet (the primary driver)
• Resistance training 2–3x per week (to protect and build muscle)
• Daily movement like walking (increases TDEE without triggering compensatory hunger)

Week-by-week realistic timeline

• Weeks 1–2: You may lose 1–2 kg quickly — this is mostly water weight and glycogen, not fat. Don't get overexcited or disappointed as this phase passes.
• Weeks 3–6: Fat loss begins to dominate. Expect 0.3–0.5 kg per week. The scale may fluctuate day-to-day — judge progress weekly or fortnightly.
• Weeks 7–10: Progress continues but may slow slightly as your body adapts. Recalculate your TDEE if you've lost 2–3 kg — your maintenance calories will have dropped slightly.

Can you lose 5kg in a month?

Technically possible, but not recommended. Losing 5 kg in 4 weeks requires a deficit of roughly 1,250 kcal/day. For most people, this means eating 800–1,000 kcal/day — a level associated with significant muscle loss, fatigue, nutrient deficiencies, and metabolic adaptation that makes future weight management harder.

A more realistic and sustainable target is 1.5–2 kg per month, reaching 5 kg in 2.5–3 months.

Most common mistakes

Eating back exercise calories

Fitness trackers massively overestimate calorie burn. If you eat back every "calorie burned" shown on your tracker, you'll likely cancel out your deficit entirely.

Liquid calories

A large coffee with milk and sugar, a glass of juice, or a couple of drinks can add 300–500 kcal without feeling like a meal. Switching to water, black coffee, or tea can meaningfully reduce intake without extra hunger.

Weekend overeating

A common pattern: strict Monday–Friday, then overeating Friday evening through Sunday. Even one day of surplus 1,000+ kcal can offset a week of 500 kcal deficits. Consistency across the week matters more than perfection on weekdays.

Stopping too early

The first couple of weeks often bring fast results (water weight). When this stalls in week 3–4, many people think the approach isn't working and give up. This is exactly when real fat loss is happening — stay consistent through the plateau.

Frequently asked questions

How long does it take to lose 5kg?

At a safe and sustainable rate of 0.5 kg per week, losing 5 kg takes around 10 weeks. With a slightly larger deficit targeting 0.75 kg per week, it takes about 7 weeks. The exact time depends on your consistency and starting point.

Can I lose 5kg in a month?

Losing 5 kg in one month requires a daily deficit of roughly 1,250 kcal — an extreme level for most people. A more realistic target is 1.5–2 kg per month, reaching 5 kg in 10–12 weeks at a healthy, sustainable rate.

How many calories should I eat to lose 5kg?

Subtract 500 from your TDEE to get your daily target. Your exact number depends on your body — use the free EKCal weight loss calculator for your personalised figure. To lose 5 kg you need a total deficit of approximately 38,500 calories over time.

Key takeaways

• Losing 5 kg requires a total calorie deficit of roughly 38,500 kcal — about 500 kcal/day for 10 weeks.
• Find your TDEE first, then subtract 300–500 kcal for your daily target.
• High protein intake (1.6–2g/kg) preserves muscle during the deficit.
• Exercise supports the process but diet does the heavy lifting.
• 1.5–2 kg per month is a realistic, sustainable rate — 5 kg in 10–12 weeks.