The amount of weight you will lose based on calorie intake depends on several factors, including your current weight, height, age, gender, and activity level. Additionally, the rate of weight loss can be influenced by factors such as genetics, hormones, sleep quality, stress, and more.
Generally speaking, a calorie deficit of 3,500 calories will result in a weight loss of approximately one pound (0.45 kg). This means that if you create a calorie deficit of 500 calories per day (either through diet, exercise, or a combination of both), you can expect to lose approximately one pound per week. Similarly, a calorie deficit of 1,000 calories per day can result in a weight loss of approximately two pounds (0.9 kg) per week.
However, it's important to note that creating too large of a calorie deficit can be unsustainable and potentially harmful to your health. It's generally recommended to aim for a calorie deficit of no more than 25% below your Total Daily Energy Expenditure (TDEE). Additionally, it's important to focus on consuming nutrient-dense foods and engaging in regular exercise to support your overall health and weight loss goals.