How to Lose 13 Pounds in 13 Weeks

Weight loss is achieved by creating a calorie deficit. If you consume fewer calories than you burn, you will lose weight.

To lose 13 pounds in 13 weeks you'd need to burn 500 calories more than you consume every day for 13 weeks.

1 pound is equal to 3500 calories. It's helpful to track your diet and exercise for the first few weeks to see if your estimated calories expended matches to actual weight loss. Use the chart below to estimate your weight loss.

Total Net Calories
Expected Weight Change
Day Number Calories Consumed Calories Burned Net Calories Change in Weight
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Time and Calorie Deficit to Lose 13 lbs