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Is it realistic to lose 20 pounds in a month? This rapid weight loss should level off after a couple of weeks, however. A deficit of 500 to 1,000 calories per day is reasonable and doable for most people. This will help you lose between 4 and 8 pounds safely in one month. Expect it to take at least 2 1/2 months to lose your goal of 20 pounds.
How many calories should a 160 pound woman eat to lose weight? This size calorie deficit yields a manageable loss of 1 to 2 pounds per week, since one pound equals 3,500 calories. So, if you determine you burn 2,400 calories per day, you need between 1,400 and 1,900 calories per day to lose weight.
How much weight can I gain in a month? To build muscle at a rate of 2.5 pounds per month, or half a pound per week, you'll need to start consuming 250 to 500 calories more than you burn each day. If you tend to gain fat easily, aim for the lower range; but if you struggle to gain any weight at all, go for more calories.
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