How Long to Go from 28% to 22% Body Fat (Female)
How long does it take a woman to go from 28% to 22% body fat? See timelines for all 6 deficit levels, calorie targets, weekly projections, and the recommended approach.
Last updated: February 15, 2026
Transition Overview
Starting Body Fat
28%
Target Body Fat
22%
Fat to Lose
9 lbs
Difficulty
Recommended Approach
20% Moderate Deficit
What Changes Visually
Healthy appearance with moderate curves. Some softness around hips and thighs. Muscle definition visible when flexing. Average fit female physique.
Toned and lean with visible muscle shape. Stomach is flat with minimal softness. Athletic build with clear definition in arms and shoulders.
Timeline by Deficit Level
How long it takes to go from 28% to 22% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~14 | 1,881 | 0.66 lbs |
| 20% ModerateRecommended | Easy | ~10 | 1,770 | 0.89 lbs |
| 25% Effective | Moderate | ~8 | 1,660 | 1.11 lbs |
| 30% Fast | Hard | ~7 | 1,549 | 1.33 lbs |
| 35% Intense | Very Hard | ~6 | 1,438 | 1.55 lbs |
| 40% Extreme | Extreme | ~5 | 1,328 | 1.77 lbs |
Best Approach
A 6 percentage point drop is a standard cutting phase. Start at a 20% deficit (Moderate) for 8 weeks. If progress stalls, increase to 25% (Effective) for the remaining weeks. Take a 1-week diet break at the halfway point to maintain metabolic rate and adherence.
Weekly Projections (20% Moderate Deficit)
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 28% | 42 lbs | 108 lbs |
| Week 2 | 148.2 lbs | 27.3% | 40.5 lbs | 107.7 lbs |
| Week 4 | 146.5 lbs | 26.6% | 39 lbs | 107.5 lbs |
| Week 6 | 144.7 lbs | 25.9% | 37.5 lbs | 107.2 lbs |
| Week 8 | 142.9 lbs | 25.2% | 36 lbs | 106.9 lbs |
| Week 10 | 141.2 lbs | 24.4% | 34.5 lbs | 106.7 lbs |
Muscle Retention Strategy
Protein at 1g per lb lean mass is non-negotiable. Maintain heavy compound lifts (squat, bench, deadlift, overhead press) and keep training volume at 80-90% of your peak. Accept that some isolation work may need to decrease. Prioritize sleep (7-9 hours) since recovery capacity drops during a deficit.
Frequently Asked Questions
How much fat do I need to lose to go from 28% to 22%?
A 5'5", 150 lb woman needs to lose approximately 9 lbs of fat to go from 28% to 22% body fat.
Will I lose muscle going from 28% to 22% body fat?
Some muscle loss is expected over a longer cut, but it can be minimized with high protein intake, consistent training, and scheduled diet breaks. Expect to lose 1-2 lbs of lean mass over the full phase.
Should I use a more aggressive deficit to get there faster?
No. Aggressive deficits (30%+) should only be used for 4-6 weeks at a time. For a transformation of this size, a moderate deficit with diet breaks produces better long-term results with less muscle loss and less risk of burnout.
What will I look like at 22% body fat?
Check the FitCommit Body Fat Guide for a detailed visual reference and body composition breakdown at 22% body fat.
Related Pages
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Try FitCommit FreeRelated Guides
Body Fat Guide
Visual reference for every body fat percentage (0-100%) for men and women
Cutting Guide
6 deficit levels with timelines and calorie targets for fat loss phases
Bulking Guide
3 surplus levels with timelines and calorie targets for muscle gain phases
Weight Loss Timeline
Exact timelines for losing 5, 10, 20, 50, or 100 pounds at different deficit levels
Calorie Guide
Understand deficit and surplus percentages with TDEE calculations