How Long to Lose 5 Pounds with a Small Calorie Deficit?
A 250-calorie daily deficit — about one snack — will help you lose 5 pounds in roughly 10 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.
See how a small daily calorie cut adds up to losing 5 pounds over time.
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.