Health
What Happens If You Cut 500 Calories From Your Diet Every Day?
The Answer
1 lb/week, 52 lbs/year
The Full Picture
The classic 500 calories/day deficit rule (3,500 calories = 1 lb fat) predicts 1 pound of fat loss per week. After 52 weeks that's 52 pounds. In practice, metabolism adapts and losses slow after 3-4 months, but consistent 500-calorie deficits are the most evidence-backed, sustainable fat loss strategy.
By the Numbers
Daily calorie deficit500 calories
Weekly fat loss1 pound
3-month projected loss13 lbs
1-year projected loss~35-40 lbs (with adaptation)
Change the numbers
These numbers are just a scenario. Use our Calorie Calculator to see what your specific situation looks like.