How to lose 50 lbs
To lose 50 lbs, with a moderate daily deficit of 500 calories, it would take approximately 11.7 months for a typical adult (30 years old, male, 175 cm, 176.4 lbs) with a sedentary lifestyle.
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2099 kcal/day
To lose 50 lbs in 4 weeks, you would need to eat approximately -4144 calories per day, given your TDEE of 2099 kcal/day.
Warning: Eating below 1,200 kcal/day is generally not recommended without medical supervision. Consider a longer timeframe — at 1,200 kcal/day it would take approximately 6.5 months.
| Daily Calories | 1 Week | 2 Weeks | 1 Month | 3 Months |
|---|---|---|---|---|
| -4144 kcalYour goal (-297%) | 163.8 lbs | 151.5 lbs | 122.8 lbs | 15.4 lbs |
| 1679 kcal-20% | 175.5 lbs | 174.6 lbs | 172.8 lbs | 165.6 lbs |
| 1889 kcal-10% | 175.9 lbs | 175.5 lbs | 174.6 lbs | 171.1 lbs |
| 2099 kcalMaintenance | 176.4 lbs | 176.4 lbs | 176.4 lbs | 176.4 lbs |
| 2308 kcal+10% | 176.8 lbs | 177.3 lbs | 178.1 lbs | 181.7 lbs |
| 2518 kcal+20% | 177.3 lbs | 178.1 lbs | 179.9 lbs | 187.2 lbs |