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At 20 lbs overweight, men begin to see measurable health impacts. Blood pressure, blood sugar, and cholesterol often start trending in the wrong direction. The good news: losing even 5-10% of body weight (6-12 lbs) can significantly improve metabolic markers. This is very achievable.
20
lbs to lose
1.0
lbs/week
4.6
months
1,970
cal/day target
Daily deficit
500 cal/day
Target calories
1,970 cal/day
Weekly loss rate
1.0 lbs/week
Time to goal
20 weeks (4.6 months)
144g
protein
61g
fat
211g
carbs
For men 20 lbs overweight: Create a 500 cal/day deficit (about 1 lb/week loss). Use a food tracking app to ensure accuracy. Prioritize protein at every meal. Resistance train 3-4x per week. Add 3-4 cardio sessions (30 min walks count). Sleep 7-9 hours. Weigh yourself daily and track the weekly average to measure real progress.
Resistance training 3-4x/week with compound movements. Walking 30-45 min daily. Low-impact cardio (cycling, swimming, elliptical) 2-3x/week. Avoid high-impact plyometrics until weight decreases.
At a safe and sustainable rate of 1.0 lbs per week, losing 20 lbs takes approximately 20 weeks (4.6 months). This rate preserves muscle mass and makes the weight loss easier to maintain long-term. Faster rates are possible but increase muscle loss and rebound risk.
At 20 lbs overweight, men begin to see measurable health impacts. Blood pressure, blood sugar, and cholesterol often start trending in the wrong direction. The good news: losing even 5-10% of body weight (6-12 lbs) can significantly improve metabolic markers. This is very achievable.
A 500 calorie daily deficit will produce about 1.0 lbs of fat loss per week. For a typical man, this means eating approximately 1,970 calories per day. Use a TDEE calculator for a personalized number based on your exact height, weight, age, and activity level.
The best diet is one you can sustain. Focus on a moderate calorie deficit (500 cal/day) with high protein (144g daily). Fill the rest with whole foods: vegetables, fruits, whole grains, lean meats, and healthy fats. No specific diet (keto, paleo, intermittent fasting) is required. Calorie deficit is what drives fat loss.
FitCommit calculates your exact calorie target and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
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