In short
- NIDDK says experts recommend a first goal of 5% to 10% of starting weight within 6 months.
- For someone starting at 82 kg, that is 4.1 to 8.2 kg (our arithmetic).
- NIDDK suggests aiming for slow, modest change and expecting setbacks.
- To keep the change, it lists an eating plan for the new weight, 150 to 300 minutes or more of activity a week, and a weigh-in at least once a week.
NIDDK, part of the National Institutes of Health, gives a first goal that you can check against a scale: experts recommend an initial goal of 5% to 10% of your starting weight within 6 months. This guide turns that range into kilograms and lists the habits NIDDK connects with keeping the change once it is made.
The range in kilograms
Multiply your starting weight by 0.05 for the low end and by 0.10 for the high end. Three examples, worked out by us:
| Starting weight | 5% | 10% |
|---|---|---|
| 68 kg | 3.4 kg | 6.8 kg |
| 82 kg | 4.1 kg | 8.2 kg |
| 96 kg | 4.8 kg | 9.6 kg |
NIDDK sets the time frame at 6 months, which is about 26 weeks. A weigh-in once a week over that period gives you roughly 26 entries to look back on (our arithmetic).
Pace and setbacks
In its tips for adults, NIDDK suggests being realistic: aim for a slow, modest change, and ask family and friends for support. It also says to expect setbacks. If some of the weight comes back, it suggests forgiving yourself and adjusting the plan to get back on track.
Keeping the change
NIDDK notes that keeping weight off can be hard and that sticking with new habits is key. The strategies it lists that may help prevent regain:
- An eating plan that fits the new weight.
- 150 to 300 minutes or more of activity a week. NIDDK adds that more activity may not have a big effect on the loss itself, but it has health benefits of its own and may help you keep off weight you lose.
- Weighing yourself at least once a week. The same weekly check that tracks the first goal can carry on afterward.
Sources
- NIDDK, Choosing a Safe & Successful Weight-loss Program. Last reviewed February 2024; read October 24, 2026.
- NIDDK, Health Tips for Adults. Last reviewed September 2020; read October 24, 2026.