How Many Calories Should I Eat to Lose 1 Pound Per Week?
The Short Answer
To lose 1 pound per week, you need a daily deficit of about 500 calories below your TDEE. For most adults, this means eating between 1,500 and 2,000 calories per day.
The Detailed Breakdown
Calculated using the Mifflin-St Jeor equation for TDEE minus a 500 cal/day deficit.
| Calculation | Value | Assumptions |
|---|---|---|
| Estimated TDEE | 2,500 cal/day | 180 lb male, moderate activity |
| Target Daily Calories | 2,000 cal/day | 500 cal/day deficit for 1 lb/week loss |
| Weekly Calorie Deficit | 3,500 calories | 3,500 cal equals approximately 1 lb of fat |
Key Assumptions
- 3,500 calorie deficit equals approximately 1 pound of fat loss.
- TDEE estimated using Mifflin-St Jeor equation for moderate activity.
- Does not account for metabolic adaptation over time.
Adjust for Your Situation
Eat around 2,000 calories daily with moderate activity to lose 1 lb per week sustainably.
Use the Free CalculatorWhat Affects This Result
Activity Level
Higher activity raises TDEE, allowing more calories while maintaining the deficit.
Muscle Mass
More muscle increases basal metabolic rate, burning more calories at rest.
Starting Weight
Heavier individuals have higher TDEEs and can sustain larger deficits safely.