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Being 10 lbs overweight carries relatively low health risks for most men. This amount is often within the range of normal weight fluctuation. However, if the excess weight is concentrated around the abdomen (visceral fat), health risks are higher than the number suggests. Focus on body composition rather than the scale alone.
10
lbs to lose
0.6
lbs/week
3.9
months
2,135
cal/day target
Daily deficit
300 cal/day
Target calories
2,135 cal/day
Weekly loss rate
0.6 lbs/week
Time to goal
17 weeks (3.9 months)
136g
protein
66g
fat
248g
carbs
For men 10 lbs overweight: Create a modest 300 cal/day deficit through a combination of portion control and increased daily movement. Walk 8,000-10,000 steps daily. Start resistance training 2-3x per week to preserve muscle. Track food for at least 2 weeks to understand your baseline. This is a minor adjustment, not a major lifestyle overhaul.
Any exercise is appropriate. Resistance training 3x/week plus daily walks. Add sports or activities you enjoy. No joint restrictions expected at this level.
At a safe and sustainable rate of 0.6 lbs per week, losing 10 lbs takes approximately 17 weeks (3.9 months). This rate preserves muscle mass and makes the weight loss easier to maintain long-term. Faster rates are possible but increase muscle loss and rebound risk.
Being 10 lbs overweight carries relatively low health risks for most men. This amount is often within the range of normal weight fluctuation. However, if the excess weight is concentrated around the abdomen (visceral fat), health risks are higher than the number suggests. Focus on body composition rather than the scale alone.
A 300 calorie daily deficit will produce about 0.6 lbs of fat loss per week. For a typical man, this means eating approximately 2,135 calories per day. Use a TDEE calculator for a personalized number based on your exact height, weight, age, and activity level.
The best diet is one you can sustain. Focus on a moderate calorie deficit (300 cal/day) with high protein (136g daily). Fill the rest with whole foods: vegetables, fruits, whole grains, lean meats, and healthy fats. No specific diet (keto, paleo, intermittent fasting) is required. Calorie deficit is what drives fat loss.
FitCommit calculates your exact calorie target and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
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