How Long to Go from 20% to 15% Body Fat (Male)
How long does it take a man to go from 20% to 15% body fat? See timelines for all 6 deficit levels, calorie targets, weekly projections, and the recommended approach.
Last updated: February 8, 2026
Transition Overview
Starting Body Fat
20%
Target Body Fat
15%
Fat to Lose
9 lbs
Recommended Approach
25% Effective Deficit
Timeline by Deficit Level
How long it takes to go from 20% to 15% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~11 | 2,347 | 0.83 lbs |
| 20% Moderate | Easy | ~8 | 2,209 | 1.1 lbs |
| 25% EffectiveRecommended | Moderate | ~7 | 2,071 | 1.38 lbs |
| 30% Fast | Hard | ~5 | 1,933 | 1.66 lbs |
| 35% Intense | Very Hard | ~5 | 1,795 | 1.93 lbs |
| 40% Extreme | Extreme | ~4 | 1,657 | 2.21 lbs |
Best Approach
A 5 percentage point drop is a short cut. For most men, a 20-25% deficit (Moderate to Effective) for 6-10 weeks handles this comfortably. Start with the Moderate 20% deficit if this is your first cut. Move to 25% if you are experienced and want to finish faster.
Weekly Projections (25% Effective Deficit)
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 20% | 36 lbs | 144 lbs |
| Week 1 | 178.6 lbs | 19.5% | 34.8 lbs | 143.8 lbs |
| Week 2 | 177.2 lbs | 19% | 33.7 lbs | 143.6 lbs |
| Week 3 | 175.9 lbs | 18.5% | 32.5 lbs | 143.4 lbs |
| Week 4 | 174.5 lbs | 17.9% | 31.3 lbs | 143.2 lbs |
| Week 5 | 173.1 lbs | 17.4% | 30.1 lbs | 143 lbs |
| Week 6 | 171.7 lbs | 16.9% | 29 lbs | 142.8 lbs |
| Week 7 | 170.4 lbs | 16.3% | 27.8 lbs | 142.6 lbs |
Muscle Retention Strategy
Keep protein at 1g per lb of lean body mass. Maintain your training intensity and volume. At this short duration, muscle loss is negligible with proper nutrition.
Frequently Asked Questions
What will I look like at 15% body fat?
Check the FitCommit Body Fat Guide for a detailed visual reference and body composition breakdown at 15% body fat.
How long does it take to go from 20% to 15% body fat for men?
At the recommended 25% deficit (Effective), it takes approximately 7 weeks. You can see timelines for all deficit levels in the comparison table above.
What deficit should I use to go from 20% to 15%?
We recommend the 25% Effective deficit for this transition. The gap is small enough that a moderate-to-aggressive deficit handles it quickly.
How much fat do I need to lose to go from 20% to 15%?
A 5'10", 180 lb man needs to lose approximately 9 lbs of fat to go from 20% to 15% body fat.
Related Pages
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