CALORIES NEEDED TO HIT 15–20 LBS IN ~3 MONTHS

Target fat loss rate

• 1.25–1.75 lbs per week
• That requires about a 600–800 kcal daily deficit

Daily calories intake 

• Women: 1,400–1,600 calories per day
• Men: 1,800–2,100 kcal/day

This range is ideal if:

• You work out 5 days/week (as planned)
• You want fat loss without hormonal disruption
• You still want energy for work + gym

Why this works

• Average maintenance calories (with regular workouts): ~2,100–2,300 kcal/day

• Eating 1,400–1,600 kcal/day =  500–700 kcal deficit from food PLUS 300–400 kcal burned from workouts

• Total daily deficit ≈ 700–900 kcal/day

SUMMARY