How long does it take to lose 1lb fat?

Quick answer

It typically takes a calorie deficit of about 3,500 calories to lose 1 pound of fat. This means if you cut 500 calories from your diet each day, you would lose about 1 pound in 7 days (500 calories x 7 days = 3,500 calories). However, many factors affect weight loss, including metabolism, exercise, age, gender, and more. A realistic timeline is 1-2 pounds of fat loss per week if you are in a calorie deficit.

How many calories to lose 1lb of fat?

To lose 1 pound of fat, you need to have a calorie deficit of about 3,500 calories. This number comes from the estimated number of calories contained in 1 pound of fat.

Here’s a quick overview:

  • 1 pound of fat contains about 3,500 calories
  • To lose 1 pound in a week, you need a daily calorie deficit of 500 calories (3,500 calories / 7 days = 500 calories)
  • To lose 1 pound in a month, you’d need a daily calorie deficit of about 117 calories (3,500 calories / 30 days = 117 calories)

So in theory, a 3,500 calorie deficit would lead to 1 pound of fat loss. But in reality, things are a bit more complex.

Why losing 1lb a week takes a 500 calorie deficit

Many sources suggest creating a 500 calorie per day deficit to lose 1 pound per week. But why 500 calories specifically?

Here’s a quick explanation:

  • There are 3,500 calories in 1 pound of fat.
  • There are 7 days in a week.
  • To lose 1 pound in 7 days, you need a 3,500 calorie deficit over the week.
  • 3,500 calories split over 7 days is a 500 calorie daily deficit.

In mathematical terms:

3,500 calories / 7 days = 500 calories per day

So in theory, cutting 500 calories per day should result in 3,500 fewer calories over the week and 1 pound of fat loss.

Of course, this is based on the idea that 1 pound of fat contains exactly 3,500 calories – which is just an estimate. In reality, the number of calories in a pound of fat can vary slightly depending on factors like genetics, age, and gender.

But the 500 calorie deficit is a good guideline to aim for if you want to lose about 1 pound per week.

How long does it take to lose 1lb of fat?

How long it actually takes to lose 1 pound of fat will depend on several factors:

Your calorie deficit

The size of your calorie deficit dictates how quickly you’ll lose weight. A larger deficit equals faster weight loss. A smaller deficit will lead to slower progress.

As a simplified example:

  • 250 calorie deficit per day = 1lb loss in about 14 days
  • 500 calorie deficit per day = 1lb loss in about 7 days
  • 750 calorie deficit per day = 1lb loss in about 5 days

In reality, it’s not quite this precise due to changes in water weight and other factors. But in general, a larger calorie deficit speeds up fat loss.


Adding exercise can help increase your calorie deficit and therefore speed up fat loss. Exercise burns extra calories, and the combination of reducing calories and burning more can lead to faster progress.

For example, if you cut 500 calories from your diet but also burn 300 calories through exercise each day, you increase your deficit to 800 calories daily – which would theoretically lead to about 2 pounds of fat loss per week.

Starting Body Weight

Your starting body weight impacts how quickly you’ll lose weight.

People who are significantly overweight tend to lose weight faster initially than people who only need to lose a few pounds.

This is because your metabolism speeds up as body weight increases. So heavier people burn more calories each day, creating a larger daily calorie deficit compared to lighter individuals eating the same amount.

Metabolic Adaptations

As you lose weight, your metabolism can slow down slightly. Your body requires less energy (calories) to function at a lower weight.

This metabolic adaptation can cause weight loss to slow down over time. As your metabolism drops, you’ll need to reduce more calories to keep losing at the same rate.

Age and Gender

Due to hormonal differences and changes in metabolic rate as we age, men tend to lose weight faster than women on average.

Younger adults also tend to lose weight quicker than older adults. Metabolism naturally declines with age.

So demographics like age and gender play a role in determining how quickly you’ll lose weight as well.


Genes affect the rate at which you gain and lose weight. Some people are genetically prone to quicker or slower weight loss.

While genes alone don’t determine your fate, they do play a role in weight loss and fat loss timelines.

Nutrition Composition

What foods you eat can impact how quickly you lose fat.

For example, a diet higher in protein may help preserve metabolic rate better during weight loss compared to a low protein diet.

Food choices that are highly satiating and low in calorie density also make it easier to maintain a calorie deficit.

So your nutrition composition influences fat loss in addition to total calories.

Average Timeline for Losing 1 Pound of Fat

Given all these factors, what’s a realistic timeline for fat loss? Here are some general timelines:

  • With an aggressive calorie deficit and extra exercise, some can lose up to 2-3 pounds per week, meaning 1 pound of fat in 3-4 days.
  • Most experts recommend aiming for 1-2 pounds of fat loss per week, meaning 1 pound in about 5-7 days.
  • Some may lose weight slower, such as 1 pound every 10-14 days.

For most people, aiming to lose 1-2 pounds per week is a safe, achievable goal that requires an appropriate calorie deficit and exercise regimen.

More aggressive deficits can cause greater fat loss initially but are harder to maintain long-term. The faster you lose weight, the quicker you’re likely to hit an inevitable weight loss plateau as well.

A gradual, steady fat loss rate of 1-2 pounds per week or around 1% of your body weight per week is recommended for most.

How to Create a Calorie Deficit to Lose 1lb of Fat

To lose fat, you need to be in a calorie deficit. Here are tips on how to create a calorie deficit:

Reduce Calorie Intake

The most direct way to create a calorie deficit is to consume fewer calories. Reducing daily calorie intake by 500-1000 calories can safely promote 1-2 pounds of fat loss per week in most cases.

Strategies include:

  • Tracking calories to get an accurate baseline
  • Reducing portion sizes
  • Limiting high calorie foods like sugars, oils, and alcohol
  • Increasing intake of low calorie foods like non-starchy veggies
  • Intermittent fasting
  • Water fasting (short term)

Increase Physical Activity

Burning more calories through activity makes it easier to stay in a calorie deficit. Aim for 150-300 minutes of moderate exercise per week. This can create an added calorie deficit of 200-600 calories daily.

Effective types of activity include:

  • Walking, jogging, running
  • Hiking, swimming
  • Strength training with weights
  • High intensity interval training
  • Sports like soccer, basketball, tennis

Increasing non-exercise activity like taking the stairs and getting extra steps throughout the day can also help burn additional calories.

Boost Metabolism

Engaging in metabolism boosting behaviors can help maximize calorie burning:

  • Eating protein-rich foods to preserve muscle
  • Strength training to build muscle
  • Getting adequate sleep
  • Managing stress
  • Eating spicy foods like chili peppers

Be Patient and Persistent

It takes time and consistency to see fat loss results. Stay motivated by tracking progress, but being patient if weight loss seems slow. Trust in your calorie deficit and keep working toward your goals.

Temporary plateaus are normal. Often a whoosh of weight loss will follow. Consistency is key – remain patient and persistent.

Sample Daily Calorie Targets to Lose 1lb Per Week

Here are some sample daily calorie targets for losing about 1 pound per week, based on common calorie needs:

Maintenance (TDEE) Deficit (500 calories)
2,000 calories 1,500 calories
2,500 calories 2,000 calories
3,000 calories 2,500 calories

These are just examples. Use an online TDEE calculator or metabolic rate formula to get your specific calorie needs for fat loss. A 500 calorie daily deficit is a good starting point for 1lb per week.


It typically takes a calorie deficit of 3,500 calories to lose 1 pound of fat. At a 500 calorie per day deficit, this equates to about 1 pound lost over 7 days.

However, actual fat loss depends on your metabolism, activity levels, age, gender, and other factors. A realistic goal is 1-2 pounds lost per week through a moderate calorie deficit and exercise. Patience and consistency in your calorie deficit are key to seeing steady, sustainable fat loss over time.

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