How to Lose 22 Pounds in 11 Weeks

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

To lose 22 pounds in 11 weeks you'd need to burn 1,000 calories more than you consume every day for 11 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