How to Lose 6 Pounds in 6 Weeks

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

To lose 6 pounds in 6 weeks you'd need to burn 500 calories more than you consume every day for 6 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 6 lbs
Calorie Deficit
1 Week 3,000 calories/day
2 Weeks 1,500 calories/day
3 Weeks 1,000 calories/day
4 Weeks 750 calories/day
5 Weeks 600 calories/day
6 Weeks 500 calories/day
7 Weeks 429 calories/day
8 Weeks 375 calories/day
9 Weeks 333 calories/day
10 Weeks 300 calories/day
11 Weeks 273 calories/day
12 Weeks 250 calories/day
13 Weeks 231 calories/day
14 Weeks 214 calories/day
15 Weeks 200 calories/day
16 Weeks 188 calories/day
17 Weeks 176 calories/day
18 Weeks 167 calories/day
19 Weeks 158 calories/day
20 Weeks 150 calories/day
21 Weeks 143 calories/day
22 Weeks 136 calories/day
23 Weeks 130 calories/day
24 Weeks 125 calories/day
25 Weeks 120 calories/day
26 Weeks 115 calories/day
27 Weeks 111 calories/day
28 Weeks 107 calories/day
29 Weeks 103 calories/day
30 Weeks 100 calories/day
31 Weeks 97 calories/day
32 Weeks 94 calories/day
33 Weeks 91 calories/day
34 Weeks 88 calories/day
35 Weeks 86 calories/day
36 Weeks 83 calories/day
37 Weeks 81 calories/day
38 Weeks 79 calories/day
39 Weeks 77 calories/day
40 Weeks 75 calories/day
41 Weeks 73 calories/day
42 Weeks 71 calories/day
43 Weeks 70 calories/day
44 Weeks 68 calories/day
45 Weeks 67 calories/day
46 Weeks 65 calories/day
47 Weeks 64 calories/day
48 Weeks 63 calories/day
49 Weeks 61 calories/day
50 Weeks 60 calories/day
51 Weeks 59 calories/day
52 Weeks 58 calories/day
Weight Loss and Calorie Deficit Over 6 Weeks
Calorie Deficit
1lbs 83 calories/day
2lbs 167 calories/day
3lbs 250 calories/day
4lbs 333 calories/day
5lbs 417 calories/day
6lbs 500 calories/day
7lbs 583 calories/day
8lbs 667 calories/day
9lbs 750 calories/day
10lbs 833 calories/day
11lbs 917 calories/day
12lbs 1,000 calories/day
13lbs 1,083 calories/day
14lbs 1,167 calories/day
15lbs 1,250 calories/day
16lbs 1,333 calories/day
17lbs 1,417 calories/day
18lbs 1,500 calories/day
19lbs 1,583 calories/day
20lbs 1,667 calories/day
21lbs 1,750 calories/day
22lbs 1,833 calories/day
23lbs 1,917 calories/day
24lbs 2,000 calories/day
25lbs 2,083 calories/day
26lbs 2,167 calories/day
27lbs 2,250 calories/day
28lbs 2,333 calories/day
29lbs 2,417 calories/day
30lbs 2,500 calories/day
31lbs 2,583 calories/day
32lbs 2,667 calories/day
33lbs 2,750 calories/day
34lbs 2,833 calories/day
35lbs 2,917 calories/day
36lbs 3,000 calories/day
37lbs 3,083 calories/day
38lbs 3,167 calories/day
39lbs 3,250 calories/day
40lbs 3,333 calories/day
41lbs 3,417 calories/day
42lbs 3,500 calories/day
43lbs 3,583 calories/day
44lbs 3,667 calories/day
45lbs 3,750 calories/day
46lbs 3,833 calories/day
47lbs 3,917 calories/day
48lbs 4,000 calories/day
49lbs 4,083 calories/day
50lbs 4,167 calories/day
51lbs 4,250 calories/day
52lbs 4,333 calories/day