Loading...
Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now
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.
3,500
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.
Based on an average male TDEE of 2,500 calories per day. A 500 cal daily deficit means eating 2,000 cal/day for 1 lb/week.
5 lbs
5 wks at 1 lb/wk
3 wks at 2 lbs/wk
View Timeline
10 lbs
10 wks at 1 lb/wk
5 wks at 2 lbs/wk
View Timeline
15 lbs
15 wks at 1 lb/wk
8 wks at 2 lbs/wk
View Timeline
20 lbs
20 wks at 1 lb/wk
10 wks at 2 lbs/wk
View Timeline
25 lbs
25 wks at 1 lb/wk
13 wks at 2 lbs/wk
View Timeline
30 lbs
30 wks at 1 lb/wk
15 wks at 2 lbs/wk
View Timeline
35 lbs
35 wks at 1 lb/wk
18 wks at 2 lbs/wk
View Timeline
40 lbs
40 wks at 1 lb/wk
20 wks at 2 lbs/wk
View Timeline
45 lbs
45 wks at 1 lb/wk
23 wks at 2 lbs/wk
View Timeline
50 lbs
50 wks at 1 lb/wk
25 wks at 2 lbs/wk
View Timeline
60 lbs
60 wks at 1 lb/wk
30 wks at 2 lbs/wk
View Timeline
75 lbs
75 wks at 1 lb/wk
38 wks at 2 lbs/wk
View Timeline
100 lbs
100 wks at 1 lb/wk
50 wks at 2 lbs/wk
View Timeline
Based on an average female TDEE of 2,000 calories per day. A 500 cal daily deficit means eating 1,500 cal/day for 1 lb/week.
5 lbs
5 wks at 1 lb/wk
3 wks at 2 lbs/wk
View Timeline
10 lbs
10 wks at 1 lb/wk
5 wks at 2 lbs/wk
View Timeline
15 lbs
15 wks at 1 lb/wk
8 wks at 2 lbs/wk
View Timeline
20 lbs
20 wks at 1 lb/wk
10 wks at 2 lbs/wk
View Timeline
25 lbs
25 wks at 1 lb/wk
13 wks at 2 lbs/wk
View Timeline
30 lbs
30 wks at 1 lb/wk
15 wks at 2 lbs/wk
View Timeline
35 lbs
35 wks at 1 lb/wk
18 wks at 2 lbs/wk
View Timeline
40 lbs
40 wks at 1 lb/wk
20 wks at 2 lbs/wk
View Timeline
45 lbs
45 wks at 1 lb/wk
23 wks at 2 lbs/wk
View Timeline
50 lbs
50 wks at 1 lb/wk
25 wks at 2 lbs/wk
View Timeline
60 lbs
60 wks at 1 lb/wk
30 wks at 2 lbs/wk
View Timeline
75 lbs
75 wks at 1 lb/wk
38 wks at 2 lbs/wk
View Timeline
100 lbs
100 wks at 1 lb/wk
50 wks at 2 lbs/wk
View Timeline
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.
Weight Loss Timeline
Week-by-week projections with body fat and lean mass breakdown.
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 7-day trial.
Try FitCommit Free