How Long to Lose 30 Pounds with a 500-Calorie Deficit?
At a 500-calorie daily deficit, losing 30 pounds takes approximately 30 weeks.
How to use this tool
- Enter current weight, goal weight and daily calorie deficit in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your weeks to goal and the full breakdown beneath it.
Find out exactly how many weeks it takes to drop 30 pounds when you cut 500 calories per day.
Frequently asked questions
- Why 3,500 calories per pound?
- The 3,500 kcal/lb rule is a widely used approximation. Actual results vary with age, sex, body composition and metabolic adaptation.
- Is 500 kcal/day a safe deficit?
- A 500 kcal/day deficit targets ~1 lb/week loss and is generally considered safe for most adults, but consult your doctor if you have health conditions.