TDEE - 500 or TDEE - 20% -- Which one to lose a pound weekly?

Hi all,

My fiancee and I have been doing HIIT cardio and dieting the past 2 and a half months and seeing good steady weight loss (around 8-10lbs each), but we've gone kind of slow the last couple weeks. I decided to recalculate our TDEE.

Using a fat caliper to calculate body fat %, we estimated that we were about 19% (me) and 26% (her) respectively. Wanting to cut down that to a more fit range, we decided to recalculate our TDEE and found that I'm somewhere in the range of 1930 cal for maintenance, while she's at 1671 for maintenance.

We've been doing the TDEE - 20% for the past while and its been great though slowing down. Recently we found a lot of places saying TDEE - 500 cal. Which one is it? Any other tips for consistently losing weight to get to a more lean body fat %?

Edit: 21M, 156 lbs, 19% body fat; 22F, 141 lbs, 26% body fat.

Thanks!

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