You have committed to change your weight – but how fast should the scale actually move? It is one of the most common questions people ask when they start a health journey. Answer: Slower and Dilutant than you would expect. Here is what a healthy pace looks like, why the results vary so much from person to person and how to set the right weekly goal in MyFitnessPal.
What counts as a healthy weekly weight change?
A “healthy” change rate depends on your body, your health status, and whether you are trying to lose or gain weight.
“For most people, a reasonable measure of weight loss is about 1 to 2 pounds a week,” says Lauren Cuda, RD. She notes that slower prices are often best if you are close to your target or already in a smaller body. (1).
If your goal is to add muscle, weight change may be even slower. “For many people, the focus is on increasing lean muscle mass, which means to pair adequate nutrition with resistance training,” says Cuda (13).
Regardless of your direction, if you notice extreme hunger, fatigue, dizziness or inexplicable changes in your health, it is a sign to slow down and check in with your healthcare provider.
Why the results vary from person to person
If you have ever compared your progress with a friend, you know that no two journeys look the same. That’s normal.
“Body weight is the total mass of your body. The measure includes the weight of your muscles, bones, fat and water,” Cuda explains. Genetics, age, sleep, medicine and stress can all play a role in body weight (10). Even the old “3,500 calories correspond to a pound” rule is only a rough guideline. Results in the real world are not perfectly linear, so it can set you to expect the same result every week for frustration (3).
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Starting point and body composition
People with more weight to lose often see faster progress at the beginning, while closer to their target weight can move slower. NIH guidelines note that people with a BMI between 27 and 35 are generally advised to aim for a slower pace with weight loss – about ½ to 1 pound a week – without those with a BMI over 35 can certainly target 1 to 2 pounds a week. In addition, a person with higher muscle mass may look stabiling results than anyone with less lean tissue as muscle supports a higher calorie burning (9).
Medicine, hormones and health conditions
Health conditions, insulin resistance or certain prescriptions can all affect the speed of weight change. Hormonal displacements during menstruation or menopause can also cause temporary bumps on the scale (4).
Fluctuations to expect (and ignore)
The scale does not move in a straight line. The daily swings are not only normal but are expected.
“Of course, the weight goes up and down from day to day, often with 5 to 6 pounds,” says Cuda. Water storage, digestion, sodium intake can all cause temporary shifts. Therefore, it is important to zoom out and focus on total trends rather than a single weigh -in (4).
Week-one water and glycogen change
In the first 1-2 weeks of a calorie deficit, many people see a quick drop. Much of it is water attached to glycogen (your muscles stored carbohydrate), not pure fat. It is normal for the speed to slow down after the (s) initial week as your body changes against staff fat loss (10, 11).
Daily swings from sodium and bikes
Eat a salty meal? Expect to hold on to the water the next day. Hormonal cycles can also swing numbers multiple pounds in both directions. None of these mean you’re “out of the field.” (4)
How to weigh and read trends
If you choose to weigh yourself, aim for consistency: same scale, first thing in the morning, minimal clothing. Look at weekly average or app-based trend lines instead of single data points.
How to select (and adjust) your weekly target in MyFitnessPal
Your weekly goal should feel realistic, safe and repeated. “Progress is best measured by looking at overall patterns and trends rather than single daily weighing,” says Cuda.
Recommended weight loss is different depending on your body mass index (BMI), which is a way clinicians estimate whether your weight is in a healthy interval.
- BMI under 27: Signed about approx. 0.5 pounds a week
- BMI 27–35: Measure toward 0.5 to 1 pound per week
- BMI OVER 35: Measure against 1 to 2 pounds a week, ideal with clinical guidance (9)
If your target is weight gain …
For athletes aiming to gain weight, the target is usually a gradual increase of approx. One pound a week with the goal of building mostly muscles. Research suggests that this is best achieved by combining consistent resistance training with a modest calorie surplus, supported by sufficient protein, carbohydrates and energy -tight foods. (2).
Where to set it in the app
You can set your weekly goal under Goal → Nutrition Objective → Weekly Goal. Check your macros and turn on reminders if you want extra accountability.
When to adjust
After 2 to 4 weeks of consistent tracking, check your trends. If the scale does not move as expected – or if you are experiencing negative side effects – your weekly target will be adjusted.
Habits that make weekly change sticks
The best weekly goals are supported by habits that retain muscles, protect energy and support overall health.
Protein and fiber targets
National Health Institutes recommend a daily intake (recommended daily allowance or RDA) of 0.8 grams of protein per day. Kg of body weight (5). This is a minimum amount of protein that meets basic nutritional requirements. Depending on your activity level, you can benefit from additional protein. The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein for each kilogram of body weight per day. Day for physically active individuals (6).
Fiber supports digestion and heart health. Cuda points to recommendations from 21 to 26 grams a day for women and 30 to 38 grams for men (8).
Strength training
Resistance training can help support long life, protect your heart and keep you strong and skilled in everyday life (10).
Sleep, stress and improvement
“Most adults need 7 to 9 hours of sleep at night,” says Cuda. Insufficient sleep can drive hunger and urge (7). Stress management techniques – such as breathing, mindfulness or easy activity – can reduce stress (11).
Red flags and when to get medical advice
If you lose or go to weight without trying, check in with your doctor. Sudden, inexplicable changes can be a medical red flag.
Frequently asked questions: Healthy weekly weight change
How can I prevent losing muscle while trying to lose weight?
To prevent losing muscle while trying to lose weight, focus on regular strength training and eat enough protein (11).
Should I eat rehearsal calories back?
“It depends on your goals, training load and how your body reacts,” says Cuda. People who exercise hard or try to win can take advantage of eating some or all of them. If you are aiming for loss, be careful as estimates of caloric burning may be high. Listen to your hunger signals and see your trends (12).
How often do I have to weigh in?
Daily weigh-in-way works well for some, while others find them stressful. If you weigh, do it consistently (same time, same scale) and focus on weekly average. Remember that progress also emerges in energy, sleep and mood.
The lower line
The healthiest pace of change is slower than the quick fixes you might see online. Aim for 0.5 to 2 pounds per week for loss or 1 pound per week for gain, depending on your starting point and goals. Expect daily ups and downs, and use trend lines or weekly average to guide your decisions.
Above all, consistency means more than speed. Small, repeated habits with protein, fiber, strength training, sleep and stress management will carry you longer than a quick sprint. Use MyFitnessPal to set a realistic weekly goal, track your trends and make adjustments as you go. And if you ever feel insecure, don’t hesitate to reach a registered dietitian or healthcare provider for guidance.
Post how fast should the scale move? A dietitian’s guide to weekly weight changes first appeared on the MyFitnessPal blog.