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The 3,500-calorie rule says a 500-calorie daily cut loses 52 pounds a year, every year, which is why so many plans feel like they stopped working.
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The classic rule says a pound of fat holds about 3,500 calories, so cutting 500 a day loses a pound a week.
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As you lose weight, your body needs fewer calories.
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A 500-calorie daily cut 3,500-calorie rule Dynamic model (approx.) After 1 year 52 lb About 25 lb After 3 years 156 lb About 50 lb, then…
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Estimate your needs with the TDEE calculator .
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A deficit doesn't have to come from one big sacrifice.
Why the old 3,500-calories-per-pound rule overpromises, what NIH research says about how weight loss slows, and how to set a deficit you can live with.
Tap below for the full page. Not medical advice; talk to your clinician about your care.