To lose 5kg, you need a total calorie deficit of approximately 38,500 calories. Since 1kg of body fat equals about 7,700 calories, losing 5kg requires consistent calorie control over several weeks.
Losing 5 kilograms requires creating a calorie deficit over time. On average, 1 kilogram of body fat equals approximately 7,700 calories. Therefore, to lose 5kg, you need a total calorie deficit of about 38,500 calories.
5 kg × 7,700 calories = 38,500 calorie deficit
This deficit should be spread safely over several weeks.
A healthy rate of weight loss is around 0.5–1 kg per week. That means losing 5kg safely may take 5–10 weeks.
Use our Calorie Calculator to estimate your daily calorie needs.
If your maintenance calories are 2,200 per day:
If you have underlying health conditions such as diabetes, thyroid disorders, or heart issues, consult a healthcare professional before starting a calorie-restricted diet.
Losing 5kg is achievable with consistent calorie control, exercise, and patience. Focus on long-term habits rather than quick results.