Research
Energy balance
Physical activity greater than 150 minutes per week results in modest weight loss (2-3 kg), while 225-420 minutes per week results in clinically significant weight loss (5-7.5 kg).
If you want to lose weight, 150 minutes of exercise a week will only give you a small loss (2-3 kg). To lose a meaningful amount (5-7.5 kg), you need to increase your activity to 225-420 minutes per week. More exercise equals more loss, but it requires a significant time commitment.
LimitedQualifiesMEDIUM confidence
PA > 150 minIwkj1 results in modest weight loss of ~2–3 kg, PA > 225–420 minIwkj1 results in 5- to 7.5-kg weight loss, and a dose–response exists.
Why this rating
Categorized as Evidence Category B.
Source
Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults
Joseph E. Donnelly et al. · Medicine & Science in Sports & Exercise · 2009
DOI 10.1249/mss.0b013e3181949333
clinical_guidelineCited 2,626×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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