How Long to Lose 100 Pounds (Men)

Your timeline to lose 100 pounds depends on three factors: (1) Starting body fat percentage. Higher body fat allows for more aggressive deficits without muscle loss. (2) Deficit size. A 30% deficit is twice as fast as a 15% deficit, but harder to sustain and riskier for muscle preservation. (3) Lean mass. More lean mass means a higher metabolic rate and faster fat loss at the same calorie intake.

Men typically lose 100 pounds 15-20% faster than women due to higher lean mass and metabolic rate. A 180 lb man at 25% body fat has a TDEE around 2,700 calories. A 150 lb woman at 32% body fat has a TDEE around 2,050 calories. The same deficit percentage results in different absolute calorie targets and weekly loss rates. Men also retain muscle better during a deficit due to higher testosterone levels.

• •Eat at least 1g of protein per pound of lean body mass every day.
• •Maintain training intensity on compound lifts (squat, bench, deadlift, overhead press).
• •Prioritize sleep (7-9 hours). Recovery capacity drops during a deficit.
• •Break this into 2-3 cutting phases with 4-6 week maintenance breaks between each phase.
• •Do not introduce new exercises during the cut. Stick with movements your body knows.
• •Recalculate your TDEE and calorie target every 4-6 weeks as your weight drops.
• •If strength drops more than 10%, your deficit is too aggressive or you need a diet break.

After a transformation of this size, spend 3-6 months at maintenance calories before starting any new phase. Your metabolism has adapted significantly and needs recovery. Consider a lean bulk after maintenance to recover any lost muscle, then assess whether further cutting is needed. Rapid cycling between cuts without adequate recovery leads to worse body composition over time.