How to lose 5 lbs
To lose 5 lbs with a moderate daily deficit of 500 calories, it would take approximately 1.2 months for a typical 30-year-old male (5'9", 176.4 lbs, sedentary), or about 1.2 months for a typical 30-year-old female (5'3", 132.3 lbs, sedentary).
These are rough estimates. Your actual calorie needs depend on your age, gender, height, weight, and activity level. Use the calculator below to get a personalized estimate.
Enter your parameters below to get a personalized estimate
Adjust the parameters below to see projections based on your own body metrics.
To lose 5 lbs in 4 weeks, you would need to eat approximately 1439 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2071 kcal/day.
Estimated from your parameters
2099 kcal/day
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1439 kcalYour goal (-31%) | 175 lbs | 173.7 lbs | 170.9 lbs | 160.5 lbs |
| 1679 kcal-20% | 175.5 lbs | 174.6 lbs | 172.8 lbs | 166.2 lbs |
| 1889 kcal-10% | 175.9 lbs | 175.5 lbs | 174.6 lbs | 171.3 lbs |
| 2099 kcalMaintenance | 176.4 lbs | 176.4 lbs | 176.4 lbs | 176.4 lbs |
| 2308 kcal+10% | 176.8 lbs | 177.3 lbs | 178.1 lbs | 181.4 lbs |
| 2518 kcal+20% | 177.3 lbs | 178.1 lbs | 179.9 lbs | 186.5 lbs |
This calculator is for informational purposes only and is not medical advice. Always consult a doctor or healthcare provider before making changes to your diet.