How to Lose 9 Pounds in 5 Weeks

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

To lose 9 pounds in 5 weeks you'd need to burn 900 calories more than you consume every day for 5 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 9 lbs