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 8, 2026
Transition Overview
Starting Body Fat
28%
Target Body Fat
22%
Fat to Lose
9 lbs
Recommended Approach
20% Moderate Deficit
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
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.
How long does it take to go from 28% to 22% body fat for women?
At the recommended 20% deficit (Moderate), it takes approximately 10 weeks. You can see timelines for all deficit levels in the comparison table above.
What deficit should I use to go from 28% to 22%?
We recommend the 20% Moderate deficit for this transition. A moderate deficit gives the best balance of speed and muscle preservation for this range.
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