How Long to Go from 35% to 28% Body Fat (Female)
How long does it take a woman to go from 35% to 28% 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
35%
Target Body Fat
28%
Fat to Lose
10.5 lbs
Difficulty
Recommended Approach
20% Moderate Deficit
What Changes Visually
Softer appearance with visible fat deposits on hips, thighs, and midsection. Curves more pronounced. Little visible muscle definition.
Healthy appearance with moderate curves. Some softness around hips and thighs. Muscle definition visible when flexing. Average fit female physique.
Timeline by Deficit Level
How long it takes to go from 35% to 28% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~17 | 1,746 | 0.62 lbs |
| 20% ModerateRecommended | Easy | ~13 | 1,643 | 0.82 lbs |
| 25% Effective | Moderate | ~10 | 1,540 | 1.03 lbs |
| 30% Fast | Hard | ~9 | 1,438 | 1.23 lbs |
| 35% Intense | Very Hard | ~7 | 1,335 | 1.44 lbs |
| 40% Extreme | Extreme | ~6 | 1,232 | 1.64 lbs |
Best Approach
A 7 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 | 35% | 52.5 lbs | 97.5 lbs |
| Week 2 | 148.4 lbs | 34.4% | 51.1 lbs | 97.3 lbs |
| Week 4 | 146.7 lbs | 33.9% | 49.7 lbs | 97 lbs |
| Week 6 | 145.1 lbs | 33.3% | 48.3 lbs | 96.8 lbs |
| Week 8 | 143.4 lbs | 32.7% | 46.9 lbs | 96.5 lbs |
| Week 10 | 141.8 lbs | 32.1% | 45.5 lbs | 96.3 lbs |
| Week 12 | 140.2 lbs | 31.5% | 44.2 lbs | 96 lbs |
| Week 13 | 139.4 lbs | 31.2% | 43.5 lbs | 95.9 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
What will I look like at 28% body fat?
Check the FitCommit Body Fat Guide for a detailed visual reference and body composition breakdown at 28% body fat.
How many calories should I eat to go from 35% to 28%?
At the recommended 20% deficit, a 5'5", 150 lb woman would eat approximately 1643 calories per day. Your exact number depends on your weight, height, and activity level. Use FitCommit to calculate your personal target.
Do I need to take diet breaks during this cut?
Yes. Take a 1-week diet break at maintenance calories around the halfway point. This restores hunger hormones and metabolic rate, making the second half of the cut more effective.
Can I build muscle while going from 35% to 28%?
If you are new to training, yes. Beginners at higher body fat percentages can build muscle in a calorie deficit (body recomposition). This effect diminishes as you get leaner and more experienced.
Related Pages
Track Your Body Fat Transition with FitCommit
AI body scan from your phone camera. Get your body fat percentage, calorie targets, and macro split in 60 seconds. Free 7-day trial.
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