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Find out what a 300, 500, 750, or 1000 calorie deficit means for your TDEE. See what percentage deficit each amount represents, expected timeline, and results for men and women.
Most people think about calorie deficits and surpluses in absolute numbers (500 calories, 1000 calories) rather than percentages. But the same calorie amount has a different impact depending on your TDEE.
A 500 calorie deficit is a 20% deficit for someone with a 2,500 calorie TDEE, but a 25% deficit for someone with a 2,000 calorie TDEE. This guide shows you what your calorie deficit or surplus actually means.
300
calorie deficit
~11% deficit for most men
Weekly loss: 0.6 lbs/week
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500
calorie deficit
~19% deficit for most men
Weekly loss: 1 lbs/week
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750
calorie deficit
~29% deficit for most men
Weekly loss: 1.5 lbs/week
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1000
calorie deficit
~38% deficit for most men
Weekly loss: 2 lbs/week
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Based on 5'10", 180 lb reference with moderate activity (TDEE ~2,700 cal). Men typically have higher TDEEs due to greater lean mass.
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