How Long to Go from 25% to 20% Body Fat (Female)
How long does it take a woman to go from 25% to 20% 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
20%
Fat to Lose
7.5 lbs
Recommended Approach
25% Effective Deficit
Timeline by Deficit Level
How long it takes to go from 25% to 20% body fat at each deficit level. The recommended deficit is highlighted.
| Deficit | Difficulty | Weeks | Daily Calories | Weekly Loss |
|---|---|---|---|---|
| 15% Gentle | Easy | ~11 | 1,940 | 0.68 lbs |
| 20% Moderate | Easy | ~8 | 1,826 | 0.91 lbs |
| 25% EffectiveRecommended | Moderate | ~7 | 1,711 | 1.14 lbs |
| 30% Fast | Hard | ~5 | 1,597 | 1.37 lbs |
| 35% Intense | Very Hard | ~5 | 1,483 | 1.6 lbs |
| 40% Extreme | Extreme | ~4 | 1,369 | 1.83 lbs |
Best Approach
A 5 percentage point drop is a short cut. For most women, 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 | 150 lbs | 25% | 37.5 lbs | 112.5 lbs |
| Week 1 | 148.9 lbs | 24.5% | 36.5 lbs | 112.3 lbs |
| Week 2 | 147.7 lbs | 24.1% | 35.6 lbs | 112.2 lbs |
| Week 3 | 146.6 lbs | 23.6% | 34.6 lbs | 112 lbs |
| Week 4 | 145.4 lbs | 23.1% | 33.6 lbs | 111.8 lbs |
| Week 5 | 144.3 lbs | 22.6% | 32.7 lbs | 111.6 lbs |
| Week 6 | 143.2 lbs | 22.1% | 31.7 lbs | 111.5 lbs |
| Week 7 | 142 lbs | 21.6% | 30.7 lbs | 111.3 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 20% body fat?
Check the FitCommit Body Fat Guide for a detailed visual reference and body composition breakdown at 20% body fat.
How long does it take to go from 25% to 20% body fat for women?
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 25% to 20%?
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 25% to 20%?
A 5'5", 150 lb woman needs to lose approximately 7.5 lbs of fat to go from 25% to 20% body fat.
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