How long to lose 50 pounds?
One pound of fat is roughly 3,500 calories, so losing 50 lb takes about a 175,000-calorie total deficit. Here's how long it takes at different daily deficits:
| Daily deficit | Time | ≈ |
|---|---|---|
| 250 cal/day deficit | 100.0 weeks | 23.3 months |
| 500 cal/day deficit | 50.0 weeks | 11.7 months |
| 750 cal/day deficit | 33.3 weeks | 7.8 months |
| 1000 cal/day deficit | 25.0 weeks | 5.8 months |
A deficit of 500 calories/day (about 50 weeks for 50 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.