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A 750 calorie deficit means eating 750 fewer calories than your body burns each day. For most women, this is a 35% deficit and results in approximately 1.5 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 750 calorie deficit represents for different TDEE values:
| Your TDEE | Percentage Deficit | Deficit Level | Difficulty | Weekly Change |
|---|---|---|---|---|
| 1,600 cal | 46.9% | Extreme | Extreme | 1.5 lbs/week |
| 1,800 cal | 41.7% | Extreme | Extreme | 1.5 lbs/week |
| 2,000 cal | 37.5% | Extreme | Extreme | 1.5 lbs/week |
| 2,200 cal | 34.1% | Intense | Very Hard | 1.5 lbs/week |
The same 750 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 750 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, 750 calories is a 35% deficit for someone with a 2125 calorie TDEE, but only a 25% 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 750 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
35% Extreme
Daily Calories
1,372 cal
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 32% | 48 lbs | 102 lbs |
| Week 1 | 148.5 lbs | 31.5% | 46.7 lbs | 101.8 lbs |
| Week 2 | 147 lbs | 30.9% | 45.5 lbs | 101.6 lbs |
| Week 3 | 145.5 lbs | 30.4% | 44.2 lbs | 101.3 lbs |
| Week 4 | 144 lbs | 29.8% | 42.9 lbs | 101.1 lbs |
| Week 5 | 142.5 lbs | 29.2% | 41.6 lbs | 100.9 lbs |
| Week 6 | 141 lbs | 28.6% | 40.4 lbs | 100.7 lbs |
For the reference woman eating 1,372 calories per day:
1,372
Daily Calories
102g
Protein
156g
Carbs
38g
Fat
Women typically have lower TDEEs than men due to less lean mass, which means a 750 calorie deficit represents a larger percentage of their total expenditure. A 750 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 750 calorie deficit at the start may only be a 650-550 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.
A 750 calorie deficit results in approximately 1.5 lbs per week. Expect faster loss in the first 1-2 weeks (water weight) followed by a steadier rate.
For most women, a 750 calorie deficit is on the aggressive side but manageable for 6-10 weeks. Keep protein high and maintain training intensity to minimize muscle loss.
It depends on your TDEE. For a 5'5", 150 lb woman at moderate activity (TDEE ~2125 cal), a 750 calorie deficit is approximately 35%. For someone with a higher TDEE, it is a smaller percentage. For someone with a lower TDEE, it is a larger percentage.
First, calculate your TDEE using a calculator or app. Then subtract 750 calories from your TDEE to get your daily calorie target. For example, if your TDEE is 2,500 calories, your target is 1750 calories per day. Use FitCommit to get your exact TDEE based on lean mass measured via AI body scan.
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.
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