How Long to Lose 20 Pounds (Men)

Your timeline to lose 20 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 20 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.
• •Take a 1-week diet break at maintenance calories every 8-10 weeks. This resets hunger hormones and prevents metabolic adaptation.
• •Reduce training volume by 15-20% compared to maintenance, but keep intensity high on key lifts.
• •Supplement with creatine monohydrate (5g daily) to help preserve strength.

Reverse diet slowly. Add 100-200 calories per week over 3-4 weeks until you reach maintenance. Jumping straight to maintenance calories after a longer cut often causes water weight spikes that feel discouraging but are not fat gain. Spend at least 6-8 weeks at maintenance before considering another cut or starting a bulk.