You’ve committed to changing your weight — but how fast should the scale actually move? It’s one of the most common questions people ask when starting out on a health journey. The answer: slower and steadier than you might expect. Here’s what a healthy pace looks like, why results vary so much from person to person, and how to set the right weekly goal in MyFitnessPal.
What Counts as Healthy Weekly Weight Change?
A “healthy” rate of change depends on your body, your health status, and whether you’re trying to lose or gain weight.
“For most people, a reasonable weight loss goal is around 1 to 2 pounds per week,” says Lauren Cuda, RD. She notes that slower rates are often best if you’re close to your goal or already in a smaller body. (1).
If your goal is adding muscle, weight change might be even slower. “For many people, the focus is on increasing lean muscle mass, which means pairing adequate nutrition with resistance training,” says Cuda (13).
No matter your direction, if you notice extreme hunger, fatigue, dizziness, or unexplained changes in your health, it’s a sign to slow down and check in with your healthcare provider.
Why Results Vary From Person to Person
If you’ve ever compared your progress to a friend’s, you know that no two journeys look alike. 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, medications, and stress all can play a role in body weight (10). Even the old “3,500 calories equals one pound” rule is just a rough guideline. Real-world results are not perfectly linear, so expecting the same outcome every week can set you up for frustration (3).
Starting point and body composition
People with more weight to lose often see faster progress in the beginning, while those closer to their goal weight may move more slowly. NIH guidelines note that individuals with a BMI between 27 and 35 are generally advised to aim for a slower pace of weight loss—about ½ to 1 pound per week—whereas those with a BMI above 35 can safely target 1 to 2 pounds per week. In addition, a person with higher muscle mass may see steadier results than someone with less lean tissue, since muscle supports a higher calorie burn (9).
Medications, hormones, and health conditions
Health conditions, insulin resistance, or certain prescriptions can all affect the rate of weight change. Hormonal shifts 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. Day-to-day swings are not only normal but expected.
“Weight naturally goes up and down from day to day, often by 5 to 6 pounds,” says Cuda. Water retention, digestion, sodium intake can all cause temporary shifts. That’s why it’s important to zoom out and focus on overall trends rather than a single weigh-in (4).
Week-one water and glycogen shifts
In the first 1–2 weeks of a calorie deficit, many people see a quick drop. Much of that is water linked to glycogen (your muscles’ stored carbohydrate), not pure fat. It’s normal for the rate to slow after the initial week(s) as your body shifts toward steadier fat loss (10, 11).
Daily swings from sodium and cycles
Eat a salty meal? Expect to hold onto water the next day. Hormonal cycles can also swing numbers several pounds in either direction. None of these mean you’re “off track.” (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 averages or app-based trend lines instead of single data points.
How to Pick (and Adjust) Your Weekly Goal in MyFitnessPal
Your weekly target should feel realistic, safe, and repeatable. “Progress is best measured by looking at overall patterns and trends rather than single daily weigh-ins,” says Cuda.
Recommended rates of weight loss differ depending on your body mass index (BMI), which is one way clinicians estimate whether your weight is in a healthy range.
- BMI under 27: aim for about 0.5 pound per week
- BMI 27–35: aim for 0.5 to 1 pound per week
- BMI over 35: aim for 1 to 2 pounds per week, ideally with clinical guidance (9)
If your goal is weight gain …
For athletes aiming to gain weight, the target is usually a gradual increase of about one pound per week, with the goal of building mostly muscle. Research suggests this is best achieved by combining consistent resistance training with a modest calorie surplus, supported by adequate protein, carbohydrates, and energy-dense foods. (2).
Where to set it in the app
You can set your weekly goal under Goals → Nutrition Goals → Weekly Goal. Double-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 isn’t moving as expected — or if you’re experiencing negative side effects — tweak your weekly target.
Habits That Make Weekly Change Stick
The best weekly goals are supported by habits that preserve muscle, protect energy, and support overall health.
Protein and fiber targets
The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 gram of protein per kilogram of body weight (5). This is a minimum amount of protein to meet basic nutrition requirements. Depending on your activity level, you may benefit from additional protein. The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein for every kilogram of body weight per day for physically active individuals (6).
Fiber supports digestion and heart health. Cuda points to recommendations of 21 to 26 grams per day for women and 30 to 38 grams for men (8).
Strength training
Resistance training can help support longevity, protect your heart, and keep you strong and capable in everyday life (10).
Sleep, stress, and recovery basics
“Most adults need 7 to 9 hours of sleep per night,” says Cuda. Inadequate sleep can drive hunger and cravings (7). Stress management techniques — like breathing, mindfulness, or light activity — can reduce stress (11).
Red Flags and When to Get Medical Advice
If you’re losing or gaining weight without trying, check in with your doctor. Sudden, unexplained 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 eating enough protein (11).
Should I eat back exercise calories?
“It depends on your goals, training load, and how your body responds,” says Cuda. People training hard or trying to gain may benefit from eating some or all back. If you’re aiming for loss, be cautious, since calorie burn estimates can be high. Listen to your hunger cues and watch your trends (12).
How often should I weigh in?
Daily weigh-ins work well for some, while others find them stressful. If you weigh, do it consistently (same time, same scale) and focus on weekly averages. Remember, progress also shows up in energy, sleep, and mood.
The Bottom 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 averages to guide your decisions.
Above all, consistency matters more than speed. Small, repeatable habits with protein, fiber, strength training, sleep, and stress management will carry you farther than a rapid sprint. Use MyFitnessPal to set a realistic weekly goal, track your trends, and make adjustments as you go. And if you ever feel unsure, don’t hesitate to reach out to a registered dietitian or healthcare provider for guidance.
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