At 1 lb/week
10weeks
about 2.3 months
At 2 lb/week
5weeks
Daily deficit
500kcal
for 1 lb/week
Total deficit
35,000kcal
rough rule
Show the math
Weeks = 10 lb ÷ 1 lb/week = 10 weeks
How long to lose 10 pounds
| Pace | Weeks | Months | Daily deficit (kcal) |
|---|---|---|---|
| 0.5 lb/week | 20 | 4.6 | 250 |
| 1 lb/week | 10 | 2.3 | 500 |
| 1.5 lb/week | 7 | 1.5 | 750 |
| 2 lb/week | 5 | 1.2 | 1,000 |
Why it's rarely a straight line
The 3,500-calorie rule overstates long-run loss because your burn falls as you get lighter. Expect faster early weeks (partly water) and a slower finish. The NIH Body Weight Planner models this more precisely. More: calorie deficit basics.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
Want a clinician to look at these numbers?We know licensed clinicians in every state. If you ask, one can reach out to you. Get matched
These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Other goals
Common questions
How long does it take to lose 10 pounds?
About 10 weeks at 1 lb a week, or 5 weeks at 2 lb a week. Loss usually slows over time.
Can you lose 10 pounds in a month?
Only small amounts are realistic for most people; about 4 to 8 lb a month is a common healthy pace.