The curve flattens — plan for it
Weight loss is never linear. The first two weeks include a glycogen and water drop that exaggerates progress, and the final ten pounds always take longer per pound than the first ten because the same deficit is a bigger share of a smaller maintenance.
- • Recalculate your deficit every 10–15 lb lost.
- • Expect 2–4 week plateaus even with perfect adherence.
- • Judge progress by a 7-day rolling average, never a single weigh-in.
FAQ
How long does it take to lose 20 pounds?
At a 500 calorie daily deficit, roughly 22–26 weeks once metabolic adaptation is factored in. A 750 calorie deficit compresses that to about 15–18 weeks but is harder to sustain.
Why did my weight loss stall?
Usually a mix of a smaller body needing fewer calories, unmeasured portion creep, and water retention. Recalculate maintenance and tighten tracking for two weeks before cutting further.
Is faster weight loss bad?
Rapid loss beyond about 1% of body weight per week increases muscle loss, gallstone risk, and rebound. Heavier individuals can safely tolerate a faster absolute rate.
How this calculator is built
Independently maintained
Written by Sam Doshi and the RevenueLab editorial team. We don't sell the data feeds this tool is built on.
Sourced from primary data
Benchmarks come from public AdSense / Stripe / IRS disclosures and reader-submitted data — never third-party "$X per view" claims. Full methodology.
Last editorial review
Reviewed on a rolling quarterly cycle. Dated reviews are published on the methodology record for each calculator.
Editorial standards
See our editorial policy and disclaimer. Results are estimates, not advice.