How the calorie deficit works at 200 lbs
1 pound of fat is approximately 3,500 calories. To lose 1 lb per week, you need a daily deficit of 500 calories. At 200 lbs with moderate activity, your body burns about 2,500 calories maintaining your weight. Eating 2,000 calories creates that 500-calorie deficit.
Calorie targets by activity level (200 lbs)
| Activity Level | Maintenance | Lose 1 lb/week | Lose 2 lb/week |
|---|---|---|---|
| Sedentary | 2,200 | 1,700 | 1,200* |
| Lightly active | 2,400 | 1,900 | 1,400 |
| Moderately active | 2,600 | 2,100 | 1,600 |
| Very active | 2,900 | 2,400 | 1,900 |
*Never go below 1,200 calories (women) or 1,500 (men) without medical supervision.
Timeline: 200 lbs to 170 lbs
Losing 30 lbs at 1 lb/week takes about 7–8 months. At 1.5 lb/week, roughly 5 months. The sustainable approach (1 lb/week) has a much higher success rate for keeping the weight off long-term.