Calorie and Weight Loss Worksheet

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
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Pounds by Calories and Time
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