Loading...
A 500 calorie deficit means eating 500 fewer calories than your body burns each day. For most women, this is a 24% deficit and results in approximately 1 lbs of fat loss per week. Your exact results depend on your TDEE (Total Daily Energy Expenditure), which varies based on weight, height, activity level, and body composition.
Last updated: February 8, 2026
The percentage deficit depends on your TDEE. Here is what a 500 calorie deficit represents for different TDEE values:
| Your TDEE | Percentage Deficit | Deficit Level | Difficulty | Weekly Change |
|---|---|---|---|---|
| 1,600 cal | 31.3% | Intense | Very Hard | 1 lbs/week |
| 1,800 cal | 27.8% | Fast | Hard | 1 lbs/week |
| 2,000 cal | 25% | Effective | Moderate | 1 lbs/week |
| 2,200 cal | 22.7% | Effective | Moderate | 1 lbs/week |
The same 500 calorie deficit has a different impact depending on your metabolic rate. Someone with a higher TDEE can handle this more easily than someone with a lower TDEE.
A 500 calorie deficit is not the same for everyone. It represents a larger percentage deficit for someone with a lower TDEE and a smaller percentage deficit for someone with a higher TDEE. For example, 500 calories is a 24% deficit for someone with a 2119 calorie TDEE, but only a 17% deficit for someone with a 3,000 calorie TDEE. The percentage matters because it determines how sustainable the deficit is and how much muscle you risk losing.
Your TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day. It determines what a 500 calorie deficit actually means for you. Someone with a higher TDEE can handle a larger absolute calorie deficit without it being too aggressive. Someone with a lower TDEE needs to be more careful. Use FitCommit to calculate your exact TDEE based on your lean mass (measured via AI body scan) instead of relying on generic online calculators that only use weight and height.
Based on a 5'5", 150 lb woman at moderate activity:
TDEE
2,122 cal
Percentage Deficit
24% Effective
Daily Calories
1,622 cal
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 32% | 48 lbs | 102 lbs |
| Week 2 | 148 lbs | 31.3% | 46.3 lbs | 101.7 lbs |
| Week 4 | 146 lbs | 30.5% | 44.6 lbs | 101.4 lbs |
| Week 6 | 144 lbs | 29.8% | 42.9 lbs | 101.1 lbs |
| Week 8 | 142 lbs | 29% | 41.2 lbs | 100.8 lbs |
| Week 10 | 140 lbs | 28.2% | 39.5 lbs | 100.5 lbs |
For the reference woman eating 1,622 calories per day:
1,622
Daily Calories
102g
Protein
202g
Carbs
45g
Fat
Women typically have lower TDEEs than men due to less lean mass, which means a 500 calorie deficit represents a larger percentage of their total expenditure. A 500 calorie deficit might be a 20% deficit for a 180 lb man (TDEE ~2,700 cal) but a 25% deficit for a 150 lb woman (TDEE ~2,000 cal). Women also tend to lose weight slightly slower due to hormonal differences and lower baseline metabolic rates. However, women have better fat oxidation efficiency during exercise, which can help offset the slower rate.
Adjust your calorie target every 4-6 weeks as you lose weight. Your TDEE drops as you get lighter, so what was a 500 calorie deficit at the start may only be a 400-300 calorie deficit later. Recalculate your TDEE and maintain the same calorie deficit to keep progress steady. If weight loss stalls for more than 2 weeks, drop calories by 100-150 and reassess after another week.
Focus on whole foods: lean protein (chicken, fish, eggs, tofu), complex carbs (rice, oats, potatoes, bread), healthy fats (nuts, avocado, olive oil), and plenty of vegetables. Hit your protein target first (100-120g), then fill the rest with carbs and fats based on your calorie target. Track everything in a calorie counting app to ensure you hit your 500 calorie deficit consistently.
A 500 calorie deficit means eating 500 fewer calories than your body burns each day (your TDEE). For example, if your TDEE is 2119 calories, you would eat 1622 calories per day.
A 500 calorie deficit results in approximately 1 lbs per week. Expect faster loss in the first 1-2 weeks (water weight) followed by a steadier rate.
No. A 500 calorie deficit is moderate for most women. It provides a good balance of speed and sustainability.
Stop guessing your TDEE based on generic calculators. FitCommit calculates your exact metabolic rate using your lean mass measured via AI body scan from your phone camera. Get personalized calorie targets in 60 seconds. Free 7-day trial.
Try FitCommit Free