An easy guide on how to set a healthy weight-loss goal

Ivory Lira, RDN - Registered Dietitian Nutritionist

Setting a healthy weight-loss goal is an excellent start on your journey to better health. Getting healthy on the inside means living longer, doing more, and becoming happier. Find out what a healthy weight-loss goal looks like for you.

How to set a weight-loss goal

So, how do you determine a healthy target weight? Some people rely on how they feel at a specific weight, while others simply want to fit into a particular clothing or belt size. Whatever your reasoning, you can use these tools to help you set weight-loss goals to help support improved overall health.

Using your BMI as a goal

Body mass index or BMI measures your weight relative to your height. It does not account for body composition. A BMI calculator determines your current BMI. A BMI of 18.5-24.9 correlates with the lowest health risk for the general population. Overweight is defined as a 25.0-29.9 BMI, obesity is 30 or higher BMI, and underweight is < 18.5 on the index. A BMI higher than 30 or lower than 18.5 typically means a higher health risk.

Calculating your weight-loss goal from a percentage

Small weight-loss goals are more manageable than focusing only on the ultimate goal. And setting your first goal to emphasize health is a smart way to start the journey.

Losing as little as 5% of your initial body weight can help you reduce your risk for chronic disease and better manage existing chronic diseases (e.g., high blood pressure, high cholesterol, and type 2 diabetes).

To calculate your target weight, multiply your current weight by 0.95.

Example: Your original starting body weight is 250 pounds.
Your next bodyweight goal would be 250 x 0.95 = 237.5 pounds.

What is a healthy weight-loss rate?

A safe rate of weight loss when working on nutrition and lifestyle changes is 0.5-1% per week. This means someone weighing 200 pounds could expect to lose one to two pounds per week or 0.45-0.90 kilograms. Rapid weight loss without medication or surgery could be a risk factor for weight regain.

A weight-loss program relies on making small, sustainable changes that fit with the whole family. Rapid weight loss can leave you feeling deprived, irritable, and physically hungry. Most people find that difficult to sustain.

In order to lose one pound per week, you need a calorie deficit of 3,500 calories per week or 500 calories per day. You can eat 500 calories less per day, exercise to burn 500 calories, or combine both. Combining a diet and exercise strategy is a comprehensive way to support weight-loss goals and improve overall health.

Read this article for more detailed information on how to set your calorie budget using the MyNetDiary app.