How Long to Go from 25% to 15% Body Fat (Male)
How long does it take a man to go from 25% 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
25%
Target Body Fat
15%
Fat to Lose
18 lbs
Recommended Approach
20% Moderate Deficit
Timeline by Deficit Level
How long it takes to go from 25% to 15% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~23 | 2,230 | 0.79 lbs |
| 20% ModerateRecommended | Easy | ~17 | 2,099 | 1.05 lbs |
| 25% Effective | Moderate | ~14 | 1,968 | 1.31 lbs |
| 30% Fast | Hard | ~11 | 1,837 | 1.57 lbs |
| 35% Intense | Very Hard | ~10 | 1,706 | 1.84 lbs |
| 40% Extreme | Extreme | ~9 | 1,574 | 2.1 lbs |
Best Approach
A 10 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 | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 2 | 177.9 lbs | 24.3% | 43.2 lbs | 134.7 lbs |
| Week 4 | 175.8 lbs | 23.6% | 41.4 lbs | 134.4 lbs |
| Week 6 | 173.7 lbs | 22.8% | 39.7 lbs | 134.1 lbs |
| Week 8 | 171.6 lbs | 22.1% | 37.9 lbs | 133.7 lbs |
| Week 10 | 169.5 lbs | 21.3% | 36.1 lbs | 133.4 lbs |
| Week 12 | 167.5 lbs | 20.5% | 34.3 lbs | 133.1 lbs |
| Week 14 | 165.4 lbs | 19.7% | 32.6 lbs | 132.8 lbs |
| Week 16 | 163.3 lbs | 18.9% | 30.8 lbs | 132.5 lbs |
| Week 17 | 162.3 lbs | 18.5% | 29.9 lbs | 132.3 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.
Plateau Warning
Expect a plateau around weeks 6-8. Your metabolism adapts to the lower calorie intake and weight loss slows. This is normal. A 1-week diet break at maintenance calories resets hunger hormones and restores metabolic rate. Do not increase your deficit. Patience and consistency beat aggression here.
Frequently Asked Questions
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 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 25% to 15% body fat for men?
At the recommended 20% deficit (Moderate), it takes approximately 17 weeks. You can see timelines for all deficit levels in the comparison table above.
What deficit should I use to go from 25% to 15%?
We recommend the 20% Moderate deficit for this transition. A moderate deficit gives the best balance of speed and muscle preservation for this range.
Related Pages
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