How Long Will It Take Me To Lose Body Fat?

A common question many people have when it comes to body fat loss is, “How long will it take?” Like many other topics, the answer to this is, it depends. It depends on how much body fat you are looking to lose, how much body fat you currently have, how much time you are willing to commit to your nutrition and working out and how consistent you are with your program. The worst thing you can do for your psyche and physical health is continually starting and stopping. Yo-Yoing your weight has shown to be rough on a person mentally, increase blood pressure, increase risk for diabetes and when weight fluctuates that much, it tends to keep climbing over the long haul. If you can commit to making your health and fitness a top priority as well as being consistent with it, the below table will apply to you.

There are a few things to keep in mind when looking over this table:

  1. This table gives an estimate for the average of both males and females. At the lower body fat percentages (5%, 10%, 15%) males will be able to lose fat quicker than females at those percentages since the unhealthy range for females does fall below 15%.
  2. This table estimates time to lose body FAT, not necessarily weight. It is likely that you will be able to lose weight faster but it is likely that it is either water or muscle mass.
  3. Remember, these are ESTIMATES not rule of law. Some people may be able to move faster than the averages and some slower.
  4. If the number you get in the estimated weeks to lose body fat is much higher than expected, don’t get discouraged, get motivated. The longer you wait to get started, the longer it will take you to get to your goal!
Lbs. of fat to lose without losing muscleYour Starting Body Fat Percentage
Weeks to Lose Body Fat
5 lbs.20151055567
10 lbs.25201010101214
15 lbs.301515151821
20 lbs.402020202428
25 lbs.2525253035
30 lbs.3030303642
35 lbs.3535354249
40 lbs.40404856
45 lbs.45455463
50 lbs.50506070
55 lbs.556677
60 lbs.607284

*Going below 10% is only recommended for athletes under Medical Supervision.)

Table Courtesy of Internation Sports Science Association (ISSA).