Weight loss is achieved by creating a calorie deficit. If you consume fewer calories than you burn, you will lose weight. 1 pound is equal to 3500 calories, so if your net calorie intake is -500 calories every day, you will lose 1 pound in a week. It's helpful to track your diet and exercise for the first few weeks to see if your estimated calories expended matches to actual weight loss.
Use the chart below to estimate your weight loss.
Total Net Calories | |
Expected Weight Change |
Day Number | Calories Consumed | Calories Burned | Net Calories | Change in Weight |
Day 1 |
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Day 2 |
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Day 3 |
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Day 4 |
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Day 5 |
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Day 6 |
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Day 7 |
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Calories and Weeks | 100/day | 200/day | 300/day | 400/day | 500/day | 600/day | 700/day | 800/day | 900/day | 1000/day |
1 Week | 0.2 lbs | 0.4 lbs | 0.6 lbs | 0.8 lbs | 1 lbs | 1.2 lbs | 1.4 lbs | 1.6 lbs | 1.8 lbs | 2 lbs |
2 Weeks | 0.4 lbs | 0.8 lbs | 1.2 lbs | 1.6 lbs | 2 lbs | 2.4 lbs | 2.8 lbs | 3.2 lbs | 3.6 lbs | 4 lbs |
3 Weeks | 0.6 lbs | 1.2 lbs | 1.8 lbs | 2.4 lbs | 3 lbs | 3.6 lbs | 4.2 lbs | 4.8 lbs | 5.4 lbs | 6 lbs |
4 Weeks | 0.8 lbs | 1.6 lbs | 2.4 lbs | 3.2 lbs | 4 lbs | 4.8 lbs | 5.6 lbs | 6.4 lbs | 7.2 lbs | 8 lbs |
5 Weeks | 1 lbs | 2 lbs | 3 lbs | 4 lbs | 5 lbs | 6 lbs | 7 lbs | 8 lbs | 9 lbs | 10 lbs |
6 Weeks | 1.2 lbs | 2.4 lbs | 3.6 lbs | 4.8 lbs | 6 lbs | 7.2 lbs | 8.4 lbs | 9.6 lbs | 10.8 lbs | 12 lbs |
7 Weeks | 1.4 lbs | 2.8 lbs | 4.2 lbs | 5.6 lbs | 7 lbs | 8.4 lbs | 9.8 lbs | 11.2 lbs | 12.6 lbs | 14 lbs |
8 Weeks | 1.6 lbs | 3.2 lbs | 4.8 lbs | 6.4 lbs | 8 lbs | 9.6 lbs | 11.2 lbs | 12.8 lbs | 14.4 lbs | 16 lbs |
9 Weeks | 1.8 lbs | 3.6 lbs | 5.4 lbs | 7.2 lbs | 9 lbs | 10.8 lbs | 12.6 lbs | 14.4 lbs | 16.2 lbs | 18 lbs |
10 Weeks | 2 lbs | 4 lbs | 6 lbs | 8 lbs | 10 lbs | 12 lbs | 14 lbs | 16 lbs | 18 lbs | 20 lbs |
11 Weeks | 2.2 lbs | 4.4 lbs | 6.6 lbs | 8.8 lbs | 11 lbs | 13.2 lbs | 15.4 lbs | 17.6 lbs | 19.8 lbs | 22 lbs |
12 Weeks | 2.4 lbs | 4.8 lbs | 7.2 lbs | 9.6 lbs | 12 lbs | 14.4 lbs | 16.8 lbs | 19.2 lbs | 21.6 lbs | 24 lbs |
13 Weeks | 2.6 lbs | 5.2 lbs | 7.8 lbs | 10.4 lbs | 13 lbs | 15.6 lbs | 18.2 lbs | 20.8 lbs | 23.4 lbs | 26 lbs |
14 Weeks | 2.8 lbs | 5.6 lbs | 8.4 lbs | 11.2 lbs | 14 lbs | 16.8 lbs | 19.6 lbs | 22.4 lbs | 25.2 lbs | 28 lbs |
15 Weeks | 3 lbs | 6 lbs | 9 lbs | 12 lbs | 15 lbs | 18 lbs | 21 lbs | 24 lbs | 27 lbs | 30 lbs |
16 Weeks | 3.2 lbs | 6.4 lbs | 9.6 lbs | 12.8 lbs | 16 lbs | 19.2 lbs | 22.4 lbs | 25.6 lbs | 28.8 lbs | 32 lbs |
17 Weeks | 3.4 lbs | 6.8 lbs | 10.2 lbs | 13.6 lbs | 17 lbs | 20.4 lbs | 23.8 lbs | 27.2 lbs | 30.6 lbs | 34 lbs |
18 Weeks | 3.6 lbs | 7.2 lbs | 10.8 lbs | 14.4 lbs | 18 lbs | 21.6 lbs | 25.2 lbs | 28.8 lbs | 32.4 lbs | 36 lbs |
19 Weeks | 3.8 lbs | 7.6 lbs | 11.4 lbs | 15.2 lbs | 19 lbs | 22.8 lbs | 26.6 lbs | 30.4 lbs | 34.2 lbs | 38 lbs |
20 Weeks | 4 lbs | 8 lbs | 12 lbs | 16 lbs | 20 lbs | 24 lbs | 28 lbs | 32 lbs | 36 lbs | 40 lbs |
21 Weeks | 4.2 lbs | 8.4 lbs | 12.6 lbs | 16.8 lbs | 21 lbs | 25.2 lbs | 29.4 lbs | 33.6 lbs | 37.8 lbs | 42 lbs |
22 Weeks | 4.4 lbs | 8.8 lbs | 13.2 lbs | 17.6 lbs | 22 lbs | 26.4 lbs | 30.8 lbs | 35.2 lbs | 39.6 lbs | 44 lbs |
23 Weeks | 4.6 lbs | 9.2 lbs | 13.8 lbs | 18.4 lbs | 23 lbs | 27.6 lbs | 32.2 lbs | 36.8 lbs | 41.4 lbs | 46 lbs |
24 Weeks | 4.8 lbs | 9.6 lbs | 14.4 lbs | 19.2 lbs | 24 lbs | 28.8 lbs | 33.6 lbs | 38.4 lbs | 43.2 lbs | 48 lbs |
25 Weeks | 5 lbs | 10 lbs | 15 lbs | 20 lbs | 25 lbs | 30 lbs | 35 lbs | 40 lbs | 45 lbs | 50 lbs |
26 Weeks | 5.2 lbs | 10.4 lbs | 15.6 lbs | 20.8 lbs | 26 lbs | 31.2 lbs | 36.4 lbs | 41.6 lbs | 46.8 lbs | 52 lbs |
27 Weeks | 5.4 lbs | 10.8 lbs | 16.2 lbs | 21.6 lbs | 27 lbs | 32.4 lbs | 37.8 lbs | 43.2 lbs | 48.6 lbs | 54 lbs |
28 Weeks | 5.6 lbs | 11.2 lbs | 16.8 lbs | 22.4 lbs | 28 lbs | 33.6 lbs | 39.2 lbs | 44.8 lbs | 50.4 lbs | 56 lbs |
29 Weeks | 5.8 lbs | 11.6 lbs | 17.4 lbs | 23.2 lbs | 29 lbs | 34.8 lbs | 40.6 lbs | 46.4 lbs | 52.2 lbs | 58 lbs |
30 Weeks | 6 lbs | 12 lbs | 18 lbs | 24 lbs | 30 lbs | 36 lbs | 42 lbs | 48 lbs | 54 lbs | 60 lbs |
31 Weeks | 6.2 lbs | 12.4 lbs | 18.6 lbs | 24.8 lbs | 31 lbs | 37.2 lbs | 43.4 lbs | 49.6 lbs | 55.8 lbs | 62 lbs |
32 Weeks | 6.4 lbs | 12.8 lbs | 19.2 lbs | 25.6 lbs | 32 lbs | 38.4 lbs | 44.8 lbs | 51.2 lbs | 57.6 lbs | 64 lbs |
33 Weeks | 6.6 lbs | 13.2 lbs | 19.8 lbs | 26.4 lbs | 33 lbs | 39.6 lbs | 46.2 lbs | 52.8 lbs | 59.4 lbs | 66 lbs |
34 Weeks | 6.8 lbs | 13.6 lbs | 20.4 lbs | 27.2 lbs | 34 lbs | 40.8 lbs | 47.6 lbs | 54.4 lbs | 61.2 lbs | 68 lbs |
35 Weeks | 7 lbs | 14 lbs | 21 lbs | 28 lbs | 35 lbs | 42 lbs | 49 lbs | 56 lbs | 63 lbs | 70 lbs |
36 Weeks | 7.2 lbs | 14.4 lbs | 21.6 lbs | 28.8 lbs | 36 lbs | 43.2 lbs | 50.4 lbs | 57.6 lbs | 64.8 lbs | 72 lbs |
37 Weeks | 7.4 lbs | 14.8 lbs | 22.2 lbs | 29.6 lbs | 37 lbs | 44.4 lbs | 51.8 lbs | 59.2 lbs | 66.6 lbs | 74 lbs |
38 Weeks | 7.6 lbs | 15.2 lbs | 22.8 lbs | 30.4 lbs | 38 lbs | 45.6 lbs | 53.2 lbs | 60.8 lbs | 68.4 lbs | 76 lbs |
39 Weeks | 7.8 lbs | 15.6 lbs | 23.4 lbs | 31.2 lbs | 39 lbs | 46.8 lbs | 54.6 lbs | 62.4 lbs | 70.2 lbs | 78 lbs |
40 Weeks | 8 lbs | 16 lbs | 24 lbs | 32 lbs | 40 lbs | 48 lbs | 56 lbs | 64 lbs | 72 lbs | 80 lbs |
41 Weeks | 8.2 lbs | 16.4 lbs | 24.6 lbs | 32.8 lbs | 41 lbs | 49.2 lbs | 57.4 lbs | 65.6 lbs | 73.8 lbs | 82 lbs |
42 Weeks | 8.4 lbs | 16.8 lbs | 25.2 lbs | 33.6 lbs | 42 lbs | 50.4 lbs | 58.8 lbs | 67.2 lbs | 75.6 lbs | 84 lbs |
43 Weeks | 8.6 lbs | 17.2 lbs | 25.8 lbs | 34.4 lbs | 43 lbs | 51.6 lbs | 60.2 lbs | 68.8 lbs | 77.4 lbs | 86 lbs |
44 Weeks | 8.8 lbs | 17.6 lbs | 26.4 lbs | 35.2 lbs | 44 lbs | 52.8 lbs | 61.6 lbs | 70.4 lbs | 79.2 lbs | 88 lbs |
45 Weeks | 9 lbs | 18 lbs | 27 lbs | 36 lbs | 45 lbs | 54 lbs | 63 lbs | 72 lbs | 81 lbs | 90 lbs |
46 Weeks | 9.2 lbs | 18.4 lbs | 27.6 lbs | 36.8 lbs | 46 lbs | 55.2 lbs | 64.4 lbs | 73.6 lbs | 82.8 lbs | 92 lbs |
47 Weeks | 9.4 lbs | 18.8 lbs | 28.2 lbs | 37.6 lbs | 47 lbs | 56.4 lbs | 65.8 lbs | 75.2 lbs | 84.6 lbs | 94 lbs |
48 Weeks | 9.6 lbs | 19.2 lbs | 28.8 lbs | 38.4 lbs | 48 lbs | 57.6 lbs | 67.2 lbs | 76.8 lbs | 86.4 lbs | 96 lbs |
49 Weeks | 9.8 lbs | 19.6 lbs | 29.4 lbs | 39.2 lbs | 49 lbs | 58.8 lbs | 68.6 lbs | 78.4 lbs | 88.2 lbs | 98 lbs |
50 Weeks | 10 lbs | 20 lbs | 30 lbs | 40 lbs | 50 lbs | 60 lbs | 70 lbs | 80 lbs | 90 lbs | 100 lbs |
51 Weeks | 10.2 lbs | 20.4 lbs | 30.6 lbs | 40.8 lbs | 51 lbs | 61.2 lbs | 71.4 lbs | 81.6 lbs | 91.8 lbs | 102 lbs |
52 Weeks | 10.4 lbs | 20.8 lbs | 31.2 lbs | 41.6 lbs | 52 lbs | 62.4 lbs | 72.8 lbs | 83.2 lbs | 93.6 lbs | 104 lbs |