How to lose 5 lbs in a month
To lose 5 lbs in a month, a typical 30-year-old male (5'9", 176.4 lbs, sedentary) burning about 2099 calories per day would need to eat approximately 1482 calories per day.
A typical 30-year-old female (5'3", 132.3 lbs, sedentary) burning about 1547 calories per day, would need to eat approximately 930 calories per day.
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.
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2099 kcal/day
To lose 5 lbs in 1 month, you would need to eat approximately 1482 calories per day, given your TDEE of 2099 kcal/day. After reaching your goal, your maintenance intake would be approximately 2071 kcal/day.
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| 1482 kcalYour goal (-29%) | 175 lbs | 173.9 lbs | 171.3 lbs | 161.6 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 |