What it takes to Lose 10 KG of weight in a Month?

When most of us start on a diet, we desire to get quick results and sometimes setup very unrealistic goals. I answer a lot of questions on Quora. Last week I came across the question “How to lose 10KG of weight in a Month” and I thought how would someone be able to achieve such a rate of weight loss. I soon realized the absurdity of such a target and decided to write this blogpost to just show you how difficult and dangerous such an endeavor will be for your body. That being said, there are certain special situations where this rate of weight loss is possible and I will point that out later in the article.

The science behind weight loss is very simple. If you spend more calories than what you eat, you will lose weight. The general rule of thumb here is that to lose 1 pound of weight you need to eat 3500 calories less than what your body needs. 10kg is about 22 pounds. So to lose 10kg you need to eat 22 times 3500 calories or 77000 calories less than what your body needs. Since this weight is to be lost over the period of a month you need to eat 77000/30 or 2567 calories less than what your body needs.

The total daily calorie needs for an average woman and man are 2000 and 2500 calories respectively. Do you see the issue here? An average woman needs to be eating negative 567 calories daily while an average man need to eat negative 67 calories daily to lose 10kg in a month. These negative calorie requirements can only be obtained if we increase our daily calorie expenditure. Generally speaking, to maintain normal body functions a woman must take a bare minimum of 1000 calories daily while a man should take 1500 calories daily. Going by this requirement a woman should spend 3567 calories daily exercising, while a man should spend 4067 calories.

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