15 pounds in 12 weeks is the sweet spot: ambitious enough to be motivating, achievable enough to be sustainable.
Goal
15 lbs
to lose
Timeline
15 weeks
at 1 lb/week
Daily Deficit
500 cal
below TDEE
Losing 15 pounds requires a consistent 500-calorie daily deficit maintained over 15 weeks — or a slightly larger deficit over 12 weeks. The key is finding the deficit size that you can sustain without triggering excessive hunger or muscle loss.
Calculate your timeline to lose 15 lbs
Use the Free Timeline Calculator →For 15 lbs, aim for 1–1.5 lbs per week. A 500 cal/day deficit produces 1 lb/week; 750 cal/day produces 1.5 lbs. Choose based on your lifestyle and hunger tolerance.
Build every meal around a protein source: eggs, chicken, fish, Greek yogurt, cottage cheese, or legumes. Aim for 30–40g of protein per meal.
80% of your calories should come from whole, minimally processed foods. The remaining 20% can be flexible — this prevents the all-or-nothing thinking that derails most diets.
Daily weight fluctuates by 2–5 lbs due to water, food volume, and hormones. Average your daily weights each week to see the true trend.
"The 12-week structure gave me a clear endpoint. I lost 16 pounds and actually kept it off because I learned the habits, not just the rules."
Jennifer K.
Lost 16 lbs in 12 weeksTake the free 3-minute assessment and get a physician-designed 12-week plan.
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