How Fast Can You Lose Weight

how fast can you lose weight

This post may contains affiliate links. Please see the Disclosure (found in the menu bar) for additional information.

How fast you can lose weight is determined by how much weight you need to lose. The more weight you have to lose, the more rapid initial weight loss would be. A person that is bigger requires more calories to maintain their current body weight, hence why they will lose weight faster than a thinner person.


Although it’s natural for us to want instant results, the best way to lose weight and keep it off is a weight loss of approximately 1-2 pounds per week. Therefore, if you want to lose 20 lbs, then expect 10-20 weeks. Losing 1-2 lbs a week would entail dropping approximately 500-100 calories per day from your maintenance caloric intake. This equates to a reduction of about 3,500-7,500 calories a week or 1-2 lbs of fat.


In the first week of caloric deficit, you may lose several pounds which could be water weight. Your body targets your stored glycogen for energy when food intake is at a deficit. In this process, water is released. However, once the glycogen is depleted, your body will look for another way to find fuel and that’s when actual weight loss occurs.

Also, dropping weight too quickly means losing muscle mass. Hence, why it’s important to take it slow and steady to ensure that each pound of weight loss actually comes from fat. By cutting calories too much and too fast (ie. starving yourself), you will lose muscle in the process. This will also stall your metabolism which means that you’ll burn fewer calories per day.

Calorie Calculator

Use the calculator below to find your estimated daily maintenance calorie.

Calorie Calculator

“Slow and steady wins the race.” For fat loss, this saying is 100% true. Drastic fat loss will damage your metabolism. When you don’t see changes in the scale, frustration occurs and most people will eventually give up. This leads to yo-yo dieting and, in some instances, increased weight gain from your initial starting weight. Trust the process and you’ll see the changes.

Share on
Previous Post Next Post

You may also like


  • Reply shannon

    Thank you for the calorie calculator! I’ll definitely use it. Great info; I know a lot of people on a weight loss journey that I will share this with. PS. Why is that men seem to lose weight faster than women?? Not fair haha.

    May 31, 2017 at 5:19 pm
    • Reply appowerfit

      Glad it was helpful! Yes, men and women’s metabolism and hormones are quite different. We as women also hold on to our fats for child bearing; the reason why women normally have a higher fat percentage. Haha…I think it’s quite unfair too. 😉

      May 31, 2017 at 6:27 pm
  • Reply ItalianBelly

    Thanks for these tips. They are actually quite timely because I have a friend who just started a drastic diet and never seems to keep any weight off. I’ll have to enlighten him with this information. The Calculator was neat to use too!

    May 31, 2017 at 5:47 pm
    • Reply appowerfit

      Hope it helps your friend and glad you enjoyed the post. Thanks!

      May 31, 2017 at 6:24 pm
  • Reply Deepa

    I am a dietician but I dont believe in crash diets and completely agree with you. faster you lose it ..faster it comes back. It’s better to eat sensibly and exercise.

    June 1, 2017 at 5:24 am
    • Reply appowerfit

      Yes, I’ve seen it too often where people crash diet and in the end they gain back the weight and more. Thanks for reading! 🙂

      June 1, 2017 at 10:09 am
  • Reply Ellie

    These are certainly great tips and the calculator is really helpful! Sometimes cutting out major culprit foods (lactose and gluten) can help. I couldn’t loose weight when I was trying but when I was told I had to stop eating those 2 food groups, the weight fell off!

    June 1, 2017 at 9:56 am
    • Reply appowerfit

      Oh, that’s good that you found out what the culprit was. There are a lot of food sensitivities nowadays. Thanks for reading! 🙂

      June 1, 2017 at 10:11 am
  • Reply Amrita

    I believe in slow and steady wins the race, Totally love that you are talking about stopping yo-yo diet!

    June 1, 2017 at 2:02 pm
  • Reply Shivranjani

    I do use something similar to know of my calorie intake. Always important to balance food and exercise for best results.

    June 1, 2017 at 2:15 pm
    • Reply appowerfit

      That’s great! Thanks for stopping by! 🙂

      June 1, 2017 at 4:33 pm
  • Reply Nay

    This is really helpful information. I’m trying to lose weight and the calorie counter has helped me. Thanks!

    June 1, 2017 at 2:58 pm
    • Reply appowerfit

      I’m so glad to hear. Thanks! 🙂

      June 1, 2017 at 4:33 pm

    Leave a Reply