How Many Calories Should I Eat to Lose 5 kg a Week? Shocking Truth
Wait, is losing 5 kg a week even realistic?
Okay, first things first — let’s be brutally honest here. Just last night, my buddy Jake texted me: “Bro, I need to drop 5 kilos this week. How many calories should I cut?” I stared at the message, sighed, and thought: Oh man, here we go.
Here’s the deal: losing 5 kg (which is about 11 pounds!) in one week is extremely aggressive and, for most people, not safe. Let me explain why before we even start calculating numbers.
The math behind calories and weight loss
How many calories equals 1 kg of fat?
In theory, 1 kg of fat equals roughly 7,700 calories. So, to lose 5 kg, you’d need to create a calorie deficit of 38,500 calories in a week. Yeah, you read that right.
That’s about 5,500 calories per day. Considering most people’s total daily energy expenditure (TDEE) is between 1,800–2,500 calories, you’d basically have to eat… negative calories? Which is impossible, obviously.
Extreme deficits and what they really do
Even if you ate nothing (which, PLEASE, don’t), you’d only burn your maintenance calories per day — meaning maybe you’d create a 2,000–2,500 calorie deficit daily. That’s still nowhere near 5,500 per day.
I once tried an ultra-low-calorie diet for just three days (don’t recommend it!), and I was dizzy, cranky, and couldn’t focus at work. Jake, if you’re reading this: trust me, that’s not the way.
What’s a safe and sustainable calorie goal?
Recommended weekly weight loss
Experts generally suggest losing 0.5 to 1 kg per week for sustainable fat loss. That means a 500–1,000 calorie deficit per day — challenging but doable.
So, if your maintenance is 2,000 kcal, eating around 1,200–1,500 kcal daily (combined with exercise) might help you drop close to 1 kg in a week. Multiply that by five? Sorry, buddy, the body just doesn’t work that fast safely.
Dangers of aiming for rapid weight loss
Muscle loss, not just fat
When you crash your calories too low, your body doesn’t just burn fat — it eats into muscle. You lose strength, feel weak, and honestly, your metabolism slows down. Not to mention the mood swings (been there, done that, regretted it).
Rebound weight gain
Ever heard of yo-yo dieting? That’s when you lose weight super fast, only to regain it — sometimes even more — because your body panics and stores fat once you start eating normally again. Jake once did a crash diet before vacation, looked shredded for like… three days, then ballooned back up the next month.
Final thoughts: Focus on realistic, healthy goals
So, how many calories should you eat to lose 5 kg a week?
Answer: None. Because that goal itself is unsafe.
A better question is: How can I start a plan to lose weight sustainably?
Create a moderate calorie deficit
Combine diet with strength and cardio training
Get enough sleep (seriously, it matters!)
Be patient — your body needs time
If you’re feeling desperate for fast results, I get it — I’ve been there. But trust me, the slower, consistent path wins every time.
Have you ever tried a crazy diet or weight-loss plan? Did it backfire, or did you learn something useful? Drop me a message — I love hearing real stories because, honestly, we’re all figuring this out together!
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Is 172 cm good for a man?
Yes it is. Average height of male in India is 166.3 cm (i.e. 5 ft 5.5 inches) while for female it is 152.6 cm (i.e. 5 ft) approximately. So, as far as your question is concerned, aforesaid height is above average in both cases.
Is 165 cm normal for a 15 year old?
The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.
Is 160 cm too tall for a 12 year old?
How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).
How tall is a average 15 year old?
Average Height to Weight for Teenage Boys - 13 to 20 Years
| Male Teens: 13 - 20 Years) | ||
|---|---|---|
| 14 Years | 112.0 lb. (50.8 kg) | 64.5" (163.8 cm) |
| 15 Years | 123.5 lb. (56.02 kg) | 67.0" (170.1 cm) |
| 16 Years | 134.0 lb. (60.78 kg) | 68.3" (173.4 cm) |
| 17 Years | 142.0 lb. (64.41 kg) | 69.0" (175.2 cm) |
How to get taller at 18?
Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.
Is 5.7 a good height for a 15 year old boy?
Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).
Can you grow between 16 and 18?
Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.
Can you grow 1 cm after 17?
Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.