Calories to Lose 1 Lb per Week
See whether a 500-calorie daily deficit is a realistic way for you to target roughly one pound of weight loss per week.
Calories to Lose 1 lb/Week
Medical Disclaimer: This is for informational purposes only—not medical advice. Consult a healthcare professional.
How this is calculated
Formula: Estimated TDEE minus 500 calories per day
Maintenance calories are estimated by calculating Mifflin-St Jeor BMR and multiplying it by the activity level that best matches your average week.
The calculator subtracts 500 calories per day. Across seven days that equals 3,500 calories, the traditional energy equivalent used for a projected one-pound weekly loss.
Bodies adapt and scale weight includes water, so actual results vary. If the target falls near or below about 1,200 calories for women or 1,500 for men, choose a slower pace unless a qualified professional supervises you.
What a one-pound weekly goal means
| Measure | Target | Important context |
|---|---|---|
| Daily deficit | 500 kcal | Maintenance minus 500 each day |
| Weekly deficit | 3,500 kcal | A planning convention, not a guarantee |
| Monthly change | ~4 lb / 1.8 kg | Scale changes will vary with water and adherence |
Make the 500-calorie gap manageable
You can create the gap through food, movement, or both. A mixed approach often feels easier than cutting the entire amount from meals.
Example ways to create the daily gap
- •Replace a sugary drink with water: about 150–250 calories
- •Build lunch around lean protein and vegetables: about 100–200 calories saved
- •Add a brisk walk: expenditure varies by body size and pace
- •Measure calorie-dense sauces, oils, and snacks
Tips
- •Use filling foods rich in protein, produce, legumes, and whole grains.
- •Keep the plan flexible enough for weekends and social meals.
- •Expect week-to-week variation even when the monthly trend is on target.
- •Switch to a smaller deficit if the calculated intake is too low.
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Frequently asked questions
No. The 3,500-calorie rule is a useful planning estimate, but water shifts, metabolic adaptation, adherence, and changing body weight alter the actual rate.
For general information only; this is not medical or dietary treatment. Do not eat below roughly 1,200 calories per day for women or 1,500 for men without professional guidance. Consult a doctor or registered dietitian for pregnancy, adolescence, chronic disease, medication use, or eating-disorder concerns.
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