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Find out exactly how long it takes to lose 5, 10, 20, or 50+ pounds based on your starting body fat percentage, gender, and deficit level. See week-by-week projections with fat mass and lean mass breakdown.
Select how many pounds you want to lose. See timelines for 5, 10, 15, 20, 25, 30, 40, 50, 75, or 100 pounds.
See timelines for all 6 deficit levels (15-40%) and how your starting body fat percentage affects the timeline.
See weekly projections showing weight, body fat percentage, fat mass, and lean mass with personalized calorie and macro targets.
Higher body fat allows for more aggressive deficits without muscle loss. Someone at 30% body fat can sustain a 30% deficit. Someone at 15% body fat should use a 20% deficit to preserve muscle.
A 30% deficit is twice as fast as a 15% deficit, but harder to sustain and riskier for muscle preservation. Our timelines show all 6 deficit levels so you can choose the right balance for your goal.
More lean mass means a higher metabolic rate and faster fat loss at the same calorie intake. This is why men typically lose weight 15-20% faster than women.
Based on 5'10", 180 lb reference with moderate activity. Men typically have 15-20% higher TDEE due to greater lean mass.
FitCommit calculates your exact TDEE using AI body scanning from your phone camera. Get your body fat percentage, lean mass, and personalized timeline in 60 seconds. Free 7-day trial.
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