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How Many Calories Should You Eat to Lose 1 Pound a Week?

Quick Calculators Team
2 min read

When it comes to losing weight, the internet is full of fad diets, extreme fasting windows, and magic supplements. However, the foundational rule of weight loss has never changed: You must consume fewer calories than your body burns. This is known as a caloric deficit.

But exactly how large should that deficit be? Health experts universally recommend a slow, sustainable approach: aiming to lose roughly 1 pound per week.

The Math Behind 1 Pound of Fat

To figure out your daily calorie goal, you first need to understand the energy density of human fat.

Scientifically speaking, 1 pound of body fat is roughly equivalent to 3,500 calories.

This means that to lose 1 pound of fat in a week, you need to create a total deficit of 3,500 calories over that 7-day period.

Calculating Your Daily Deficit

To hit that 3,500-calorie weekly target, you simply divide it by the 7 days of the week:

  • 3,500 ÷ 7 = 500 calories per day

Therefore, to lose 1 pound a week, you need to eat 500 calories less than your Total Daily Energy Expenditure (TDEE).

A Real-World Example

Let's say your body naturally burns 2,500 calories a day to maintain your current weight (this includes your basal metabolic rate plus your daily movement and exercise).

  • Maintenance Calories: 2,500
  • Target Deficit: -500
  • Daily Calorie Goal: 2,000 calories

If you strictly consume 2,000 calories every day for a week, you will theoretically lose exactly 1 pound of fat.

Creating the Deficit: Food vs. Exercise

You do not have to achieve the 500-calorie deficit through starvation. The healthiest approach is a combination of diet and exercise.

For example, you could:

  • Eat 250 fewer calories a day (e.g., skipping a sugary soda and a snack).
  • Burn an extra 250 calories a day (e.g., taking a 45-minute brisk walk).
  • 250 + 250 = 500 total calorie deficit.

Find Your Exact Starting Point

Before you can subtract 500 calories, you need to know exactly how many calories your body is currently burning! Don't guess—use our free Calorie Calculator to find your maintenance calories instantly, so you can set your weight loss goals safely and accurately.