Loading...
Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now
How long to lose 5 lbs for women depends on your weekly pace and daily calorie deficit. At 1 lb per week (500 cal/day deficit), it takes 5 weeks. At 2 lbs per week (1,000 cal/day deficit), it takes 3 weeks. The table below shows all four common paces with exact numbers.
Each row shows how long it takes to reach your goal at a given weekly pace and the daily calorie deficit required. 1 lb of fat = 3,500 calories.
| Pace | Daily Deficit | Weekly Deficit | Weeks | Months |
|---|---|---|---|---|
| 0.5 lb/week | 250 cal/day | 1,750 cal/wk | 10 wks | 2.3 mo |
| 1 lb/week(recommended) | 500 cal/day | 3,500 cal/wk | 5 wks | 1.2 mo |
| 1.5 lb/week | 750 cal/day | 5,250 cal/wk | 3 wks | 0.7 mo |
| 2 lb/week | 1,000 cal/day | 7,000 cal/wk | 3 wks | 0.7 mo |
One pound of stored body fat contains approximately 3,500 calories of energy. This is the foundation of weight loss math. To lose 5 lbs, you need to create a total calorie deficit of 17,500 calories.
2,000
Average female TDEE (cal/day)
-500
Daily deficit for 1 lb/wk
1,500
Target intake (cal/day)
These numbers are based on an average female TDEE. Your exact target depends on your current weight, height, age, and activity level. Use the FitCommit app to calculate your personalized TDEE from an AI body scan.
5 lbs of fat = approximately 3.5% body fat reduction for an average female.
This estimate uses a reference body weight of 140 lbs (female). If you weigh more, each pound of fat represents a smaller percentage reduction in your body fat. If you weigh less, each pound represents a larger percentage. Use a body fat measurement tool to track your actual composition, not just scale weight.
A 500 calorie daily deficit from a 2000 calorie TDEE means eating 1500 calories per day
For a woman eating 2000 calories, cutting 500 calories means skipping one large meal or eliminating alcohol and dessert
A 500 calorie daily deficit produces 1 lb of fat loss per week and takes 5 weeks to lose 5 lbs
Swapping a restaurant meal (800-1,000 cal) for a home-cooked option (400-500 cal) creates a 400-500 calorie daily deficit
0.5-1 lb/week. Lower deficit, better muscle retention, easier to sustain. Best for lean individuals or those new to dieting.
1.5-2 lbs/week. Larger deficit, faster results, more hunger and higher muscle loss risk. Requires careful protein intake and consistent training.
Week 4: ~4 lbs lost
Water weight drop is mostly complete. True fat loss now shows on the scale. Energy may be slightly lower than normal. This is normal and improves as your body adapts to the deficit.
Week 5: ~5 lbs lost
Visible changes in clothing fit and body shape. First plateau may appear around this time. If progress stalls, take a 1-week maintenance break to reset hunger hormones, then return to your deficit.
The timelines above use average TDEE numbers. Your actual timeline depends on your personal TDEE, which requires knowing your lean mass. FitCommit scans your body using your phone camera to measure body fat percentage and lean mass, then calculates your exact daily calorie target. You get a personalized deficit number, macro breakdown, and food scanning to track every meal. No guessing.
Minimal muscle loss is expected with a moderate deficit (500-750 cal/day). Eating at least 1g of protein per pound of lean body mass and maintaining resistance training preserves most muscle during fat loss. At 1 lb/week, your body has time to adapt without aggressively breaking down muscle tissue.
Plateaus are normal. Your metabolism adapts to lower calorie intake and weight loss slows. The first plateau typically hits around weeks 6-8. Do not cut calories further. Instead, take a 1-week diet break at maintenance calories. This resets hunger hormones (leptin and ghrelin) and restores metabolic rate. After the break, return to your deficit. Also recalculate your TDEE every 4-6 weeks as your weight drops, since a lighter body burns fewer calories.
The fastest safe rate of fat loss is 1.5-2 lbs per week, which requires a 750-1,000 calorie daily deficit. Beyond 2 lbs per week, the risk of muscle loss increases significantly and adherence drops. To speed up safely: (1) Track calories precisely with an app. (2) Increase protein to 1g per lb of lean mass. (3) Add 2-3 sessions of low-intensity cardio per week (walking, cycling). (4) Prioritize sleep, since poor sleep increases hunger hormones by 20-30%.
The safest rate of fat loss is 0.5-1% of your current body weight per week. For an average woman weighing 130-160 lbs, that is 0.85-1.9 lbs per week. Most guidelines recommend 0.5-2 lbs per week as the safe range. Faster than 2 lbs per week increases muscle loss risk. Slower than 0.5 lbs per week is fine but may feel unsustainable over the 5 weeks needed to lose 5 lbs.
Get your personalized calorie target based on your actual lean mass, not averages. AI body scan, food tracking, and macro breakdown. Free 7-day trial.
Try FitCommit Free