How to Lose 10 Pounds (5 kg)
Discover how to lose 10 pounds (5 kg) healthily. Calorie deficit calculation, profile examples and practical tips. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs
Active woman, 30 years old, 143 lbs
Sedentary man, 30 years old, 176 lbs
Active man, 30 years old, 176 lbs
Why lose 10 pounds?
Losing 10 pounds is an accessible goal that can make a real difference. This weight loss often improves daily comfort, self-image, and can mark the beginning of a bigger transformation. It's a realistic and motivating first milestone.
How long to lose 10 pounds
To lose 10 lbs (5 kg) of fat, you need to create a total deficit of 38,500 kcal (5 x 7700). With a 500 kcal/day deficit, expect about 77 days or roughly 11 weeks. With a 700 kcal/day deficit, expect about 55 days or roughly 8 weeks.
Method and tracking
The key to success for losing 10 pounds is consistency. Track your calories daily, weigh yourself once a week in the morning on an empty stomach, and adjust if necessary. Voical makes this tracking simple and fast.
After losing 10 pounds
Once you've lost your 10 pounds, you have two options: continue toward a new goal or stabilize. Either way, continue tracking to avoid regaining. Gradually increase your calories by 100 kcal per week until you reach maintenance.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing 10 Pounds
Losing 10 pounds (5 kg) is a popular and entirely achievable goal. Whether it’s to get back to your ideal weight, feel better in your clothes, or prepare for bigger weight loss, this guide will help you.
The Science Behind Losing 10 lbs
To lose 10 lbs (5 kg) of pure fat, you need to create a total calorie deficit of:
- 5 kg x 7700 kcal = 38,500 kcal
Duration Scenarios
| Daily Deficit | Weekly Deficit | Time for 10 lbs |
|---|---|---|
| 500 kcal | 3500 kcal | 11 weeks |
| 600 kcal | 4200 kcal | 9 weeks |
| 700 kcal | 4900 kcal | 8 weeks |
Profiles and Calorie Goals
Sedentary woman (143 lbs, 30 years old, 5’5”)
- Maintenance: about 1750 kcal
- Deficit goal: 1250-1350 kcal/day
Sedentary man (176 lbs, 30 years old, 5’9”)
- Maintenance: about 2100 kcal
- Deficit goal: 1500-1600 kcal/day
Key Steps
- Calculate your maintenance: your daily calorie expenditure
- Set your deficit: subtract 500-700 kcal
- Track everything: every meal, every snack
- Weigh yourself weekly: in the morning on an empty stomach
- Adjust if needed: if no loss after 2 weeks
Common Mistakes
- Wanting to go too fast (more than 2 lbs/week)
- Forgetting liquid calories (juice, alcohol, sweetened coffee)
- Not counting weekends
- Giving up after a plateau
Why Voical Can Help You
Losing 10 pounds requires consistency over 2-3 months. Voical simplifies daily tracking by reducing it to 15 seconds per meal. This ease helps you stick with it long enough to reach your goal.