Estimate daily calorie targets and weight loss pace.
Deficit = TDEE − target intake; weight loss pace ≈ deficit × days / 3,500 calories per pound.
A 500-calorie daily deficit yields about 1 lb of weight loss per week.
A 300–500 calorie daily deficit supports steady loss of about 0.5–1 lb per week with less muscle loss than extreme deficits.
As you lose weight, TDEE drops and the body adapts, so you may need to adjust intake or activity to keep losing.
No. Consult a provider before significant calorie restriction, especially with health conditions.
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