Males should lose 1% – 2% of their weight in fat per week, while females should only lose 0.5% – 1% in healthy weight loss.
Therefore, a 175 pound male should expect a weight loss of about 3-4 pounds each week. A female of the same weight should expect a weight loss of around 1.5-2.5 pounds each week. If a person is not careful about getting sufficient protein, some of this weight could be muscle, and other vital tissue. While many dieters may want to lose weight much faster than this, a slow and steady weight loss with sufficient protein and exercise will produce much healthier results in the long run.