How long to lose 5 pounds?
One pound of fat is roughly 3,500 calories, so losing 5 lb takes about a 17,500-calorie total deficit. Here's how long it takes at different daily deficits:
| Daily deficit | Time | ≈ |
|---|---|---|
| 250 cal/day deficit | 10.0 weeks | 2.3 months |
| 500 cal/day deficit | 5.0 weeks | 1.2 months |
| 750 cal/day deficit | 3.3 weeks | 0.8 months |
| 1000 cal/day deficit | 2.5 weeks | 0.6 months |
A deficit of 500 calories/day (about 5 weeks for 5 lb) is a common, sustainable target. Avoid very aggressive deficits.
Find your calorie target
See your maintenance calories, then subtract your deficit.
Open the calorie calculator →General guidance, not medical advice. Consult a professional before starting any weight-loss plan.