How much weight can you lose in a month

The short answer to how much weight can you lose in a month is something that you need to search deep within before getting started.  You read all about it in the tabloids and magazines at the local stand; many programs out there promise a great amount of weight loss in as little time as possible. However, many of these programs may be setting you up for failure. Listed ahead is a complete listing of how much weight can you lose in a month, along with some important tips for success.

How Much Weight Can you Lose in a Month With Dieting?

Studies suggest that steady weight loss is best for your overall success. Many health authorities recommend a gradual weight loss of about one to two pounds per week, and no more if you can help it. So if you happen to read something that guarantees losing 20-30 pounds in one month, then think again because this is not safe nor is it accurate.

When jumping on a diet plan to lose weight the overall goal is to decrease the amount of energy you consume. This means that lowering your overall caloric load each day is vital to your weight loss. With that said, weight loss is about 70 percent diet and 30 percent exercise, which means your weight loss starts with how you eat.   Let’s take a closer look into what a calorie is and the meaning it has with your weight loss.

Calorie Intake 101

Calories are a form of heat; they are the result of a chemical reaction and the heat that is produced as a result. When we eat something throughout the day, we consume calories, which are merely a measure of heat that is released in response to that feeding. However, not all calories are created equally.


Fats are the first essential nutrient the body needs. They play a major role in creating stability in your cell walls, play a role in hormone regulation, and they are a vessel in which your food has flavor. However, fats are a major no-no when it comes to weight loss and overconsuming them can lead to a swift weight gain. There are approximately nine calories for every gram of fat that you eat.


Carbohydrates, or carbs, are the next nutrient the body needs to be healthy. Generally, carbs consist of sugars, grains, fiber, and they help to regulate your levels of glucose in your blood. Without carbs in your diet, your body would fall into a state of ketosis and it would use fat as a primary energy source, which is generally unhealthy. In comparison to fats, carbs contain more than half the calories. One gram of carbohydrate has approximately four calories.


This last nutrient listed is vital for your health and wellness for various reasons. For starters, proteins contain amino acids, which are the building blocks of your genes. Protein helps to rebuild and regenerate cells and without this nutrient, the human body could not live. Many diets recommend eating more protein as a way to lose more weight and stay full longer. While this is true, it should be stated that the body should not use protein as an energy source; the recommendation of eating more protein simply has to do with controlling your hunger and appetite. Similar to carbs, proteins do contain about four calories per gram.

How much Weight Should you Aim to Lose?

The amount of weight you aim to lose depends mostly on your health goals. A good way to factor how much weight potential you can lose is to calculate everything out. Let’s look into this further.

How Many Calories are in One Pound?

First off, calories and pounds are not related units, but generally one pound of fat equals about 3,500 calories (when many physiologic responses are factored in). Hypothetically, if you were to go on a diet that cut out 100 calories from your eating each day then you would burn off about 700 calories in one week (7 days). Over the course of one month, this is roughly 2,800 calories, or close to a pound.

How Much Weight Can you Lose in a Month with Exercise?

Now, if you were to cut out that same 100 calories each day and you added in exercise, your weight loss could be accelerated. Consider a brisk 30 minute walk each day (this is the minimum exercise recommended each day of the week) that burns approximately 300 calories. Your net difference in calories each day is 400 calories, which adds to 2,800 calories in a week. This is close to a pound and over the course of one month, you could be looking at close to four pound.

What about more Diet and Exercise?

Cutting calories from your diet is not easy to do long term, but if you can reasonably cut out 300 calories each day from your diet and still aim to burn off 300 calories with exercise, you are looking at a net of 600 calories each day, or 4,200 calories over the week. This is close to five pounds in a month and it is steady and consistent weight loss.

What about those 20 pounds per Month Claims?

The biggest claims out there are that you can lose 20 pounds in one month, guaranteed. While this is enticing, do not listen to it. In order to lose 20 pounds safely, you would need to burn off (or create a caloric deficit) of about 2,300 calories each day. Over the course of 30 days, this is close to 70,000 calories, or 20 pounds. This is a tough diet and exercise plan to be one and the only way to attempt this is with exhausting exercise, less than abundant nutrition, and possibly more.

Wrapping Up How Much Weight can you Lose in a Month

While it sounds reasonable to be able to hustle through weight loss in one month, consider what it would take to lose the amount of weight that certain sources suggest you can lose. One pound of fat is about 3,500 calories and cutting out a large caloric deficit is the most challenging aspect to you weight loss program. Consider losing a steady one to two pounds to make it easier on your life and if you lose a tad more then take this as a positive.