The amount depends on your current weight and height. This calculator shows the upper limit of the healthy BMI range for your height. The difference between your current weight and that upper limit is the minimum amount to lose to reach a healthy BMI.

For most overweight adults, losing weight to reach a healthier BMI reduces risks of type 2 diabetes, heart disease, and joint problems. However, the method matters — sustainable diet and exercise changes are more beneficial than crash diets.

A safe and sustainable rate is 1-2 pounds (0.5-1 kg) per week. This requires a daily caloric deficit of 500-1000 calories through diet and exercise combined. Faster weight loss often leads to muscle loss and is harder to maintain long-term.