How to lose 5kg: a realistic step-by-step plan
Original EKCal illustration.
Losing 5 kg is one of the most achievable weight loss goals — and one of the most commonly abandoned. Here's a plan built on actual numbers, not vague advice.
Estimate time to lose 5 kg
See a simple estimate and a slower practical planning range.
Open the free calculator →The maths behind losing 5 kg
One kilogram of body fat stores approximately 7,700 calories. To lose 5 kg of fat, you need a total calorie deficit of around 38,500 calories.
- 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
The 10-week timeline at a 500 kcal deficit is the most sustainable approach for most people.
Find your exact daily calorie target for losing 5 kg — personalised, instant, free.
Use the Weight Loss Calculator →Week-by-week realistic expectations
- Weeks 1–2: You may lose 1–2 kg quickly — mostly water weight as glycogen stores deplete. Don't get overexcited as this pace slows.
- Weeks 3–6: Fat loss dominates. Expect 0.3–0.5 kg per week. Clothes feel looser before the scale shows big changes.
- Weeks 7–10: Progress may slow slightly. Recalculate your TDEE — it has dropped as you've lost weight.
Protein: the most important tool in your plan
Aim for 1.6–2g of protein per kg of bodyweight per day. For a 70 kg person that's 112–140g. This keeps you fuller, preserves muscle mass, and burns more calories through digestion. High protein intake is consistently the biggest predictor of successful sustained weight loss.
The most common reasons people fail
Eating back exercise calories
Fitness trackers overestimate calorie burn by 20–30%. Eating back every tracked calorie often cancels your entire deficit.
Weekend overeating
Even one day of a 1,000+ kcal surplus can offset four days of a 500 kcal deficit. Consistency across the full week matters more than weekday perfection.
Liquid calories
A coffee with sugar, a juice, or two glasses of wine can add 300–500 kcal that feel like nothing. Liquid calories add up silently.
Key takeaways
- Losing 5 kg requires a total deficit of ~38,500 kcal — about 500 kcal/day for 10 weeks.
- Find your TDEE, then subtract 300–500 kcal for your daily target.
- Prioritise protein (1.6–2g/kg) to preserve muscle and manage hunger.
- Recalculate your TDEE at week 5 when your weight has dropped.
- Consistency across 7 days beats perfection on 5 and failure on 2.
A practical five-kilogram project
Break the goal into weekly behaviors: planned breakfasts or first meals, measured staple portions, a walking target, two strength sessions and a consistent sleep window. These are easier to control than a deadline.
Recalculate after several kilograms because a smaller body usually needs slightly fewer calories. Do not assume the first week’s pace will continue unchanged.
After the five kilograms
Spend time maintaining. Keep weighing occasionally, retain the meals that worked and raise calories gradually if needed. Maintenance is a separate skill, not the absence of effort.
A simple way to put this into practice
- Choose one measurable behavior for the next seven days.
- Keep the rest of your routine reasonably stable.
- Review weekly averages rather than one-day results.
- Adjust only after you have enough information.
Sources and evidence base
- National Institute of Diabetes and Digestive and Kidney Diseases — Weight Management
- Centers for Disease Control and Prevention — Healthy Weight and Growth
- Physical Activity Guidelines for Americans
- USDA FoodData Central
References support general principles; they do not make EKCal a substitute for clinical care. See our Editorial Policy and Sources & Methodology.