1 lb of fat = 3,500 calories. To lose 1 lb per week, you need a 500 calorie daily deficit. To lose 2 lbs per week, you need a 1,000 calorie daily deficit. Use the tables below to find your exact timeline based on how many pounds you want to lose and your target pace.
Enter how much you want to lose and your sex for your timeline at every pace, the daily calorie deficit required, and your target daily intake.
Your Goal
Uses an average 2,500 cal TDEE to estimate target intake.
To lose 20 lbs: about 20 weeks at the recommended 1 lb/week pace (as fast as 10 weeks at 2 lb/week).
| Pace | Time | Daily deficit | Target intake |
|---|---|---|---|
| 0.5 lb/wk | 40 wks (9.2 mo) | 250 cal | 2,250 cal |
| 1 lb/wk | 20 wks (4.6 mo) | 500 cal | 2,000 cal |
| 1.5 lb/wk | 13 wks (3 mo) | 750 cal | 1,750 cal |
| 2 lb/wk | 10 wks (2.3 mo) | 1000 cal | 1,500 cal |
20 lbs of fat is roughly a 12.0% body fat reduction for an average male. 1 lb/week (a 500 cal deficit) is the most commonly recommended pace. Your real timeline depends on your actual TDEE, starting body fat, and adherence. FitCommit scans your body composition so you track fat loss, not just scale weight.
Scan my body composition3,500
Calories per pound of fat
One pound of stored fat contains approximately 3,500 calories. This is the baseline for all weight loss calculations.
500
Daily deficit for 1 lb/week
A 500 calorie daily deficit (500 x 7 = 3,500/week) produces approximately 1 lb of fat loss per week.
1,000
Daily deficit for 2 lbs/week
A 1,000 calorie daily deficit (1,000 x 7 = 7,000/week) produces approximately 2 lbs of fat loss per week.
Based on fat loss math only. Actual timelines vary by TDEE, starting body fat, and adherence.
| Target Loss | 0.5 lb/week | 1 lb/week | 2 lbs/week |
|---|---|---|---|
| 5 lbs | 10 wks | 5 wks | 3 wks |
| 10 lbs | 20 wks | 10 wks | 5 wks |
| 15 lbs | 30 wks | 15 wks | 8 wks |
| 20 lbs | 40 wks | 20 wks | 10 wks |
| 25 lbs | 50 wks | 25 wks | 13 wks |
| 30 lbs | 60 wks | 30 wks | 15 wks |
| 35 lbs | 70 wks | 35 wks | 18 wks |
| 40 lbs | 80 wks | 40 wks | 20 wks |
| 45 lbs | 90 wks | 45 wks | 23 wks |
| 50 lbs | 100 wks | 50 wks | 25 wks |
| 60 lbs | 120 wks | 60 wks | 30 wks |
| 75 lbs | 150 wks | 75 wks | 38 wks |
| 100 lbs | 200 wks | 100 wks | 50 wks |
Highlighted column (1 lb/week) is the most commonly recommended pace. Requires a 500 calorie daily deficit.
Best for: Very lean individuals (under 15% body fat for men, under 22% for women), or those prioritizing muscle preservation above all else.
Risk: Very low. Excellent for muscle retention. Slow but sustainable.
Best for: The recommended standard for most people. Balances speed with muscle preservation and adherence.
Risk: Low. The most studied and supported rate of fat loss in clinical literature.
Best for: People with more weight to lose (30+ lbs), or those with higher TDEE who can sustain a larger deficit.
Risk: Moderate. Some increased risk of muscle loss. Requires consistent protein intake and training.
Best for: Appropriate for individuals with significant excess body fat. Not recommended for lean individuals.
Risk: Higher. Requires careful attention to protein, sleep, and training to minimize lean mass loss.
Cutting Guide
Deficit levels, calorie targets, and muscle preservation for a cut.
Body Fat Transitions
Timelines for going from one body fat percentage to another.
Calorie Deficit Calculator
Calculate your exact daily calorie target based on your TDEE and goal.
TDEE Calculator
Find your total daily energy expenditure before setting a deficit.
Body Fat Guide
See what different body fat percentages look like and what they mean.
Calorie Guide
Calorie targets by gender, age, and activity level.
FitCommit calculates your exact TDEE using AI body scanning from your phone camera. Get your body fat percentage, lean mass, and personalized calorie target in 60 seconds. Free trial.
Try FitCommit Free