Calorie deficit results
500 Calorie Deficit Before and After
A 500 calorie deficit is a common moderate weight loss approach. It is often slow enough to be sustainable, but large enough to create visible progress over time.
Typical expectations
- 1 week: small but measurable progress
- 4 weeks: around 1.5-2 kg possible
- 12 weeks: around 5-6 kg possible
Calculator
Estimated TDEE
2875
Calories/day
Estimated daily deficit
550
Calories/day
Estimated target intake
2325
Calories/day
This is a planning estimate based on common energy-balance assumptions. Real-world weight loss varies based on adherence, water shifts, body composition, and metabolic adaptation.
Tip
Consistency matters more than precision. A smaller, sustainable calorie deficit often produces better long-term results than aggressive dieting.
Why 500 kcal is popular
A 500 calorie deficit is often a practical compromise between speed and adherence. It usually does not require extreme restriction.
What can hide progress
Salt intake, carbohydrate intake, training soreness, menstrual cycle, and stress can all mask fat loss on the scale temporarily.