How many calories should I eat to lose 1 pound per week?

Calculate your TDEE (total daily energy expenditure) and subtract 500 calories. For most adults, this puts daily calories between 1,500-2,200 depending on size and activity.

What is the minimum calories I should eat for weight loss?

Women should not go below 1,200 calories per day. Men should not go below 1,500. Going below these levels risks nutrient deficiencies and muscle loss.

How important is protein for weight loss?

Very important. Higher protein intake (0.7-1.0g per pound of body weight) preserves muscle during a calorie deficit and increases satiety, making the diet easier to stick to.

Can I lose weight without exercising?

Yes. Weight loss is primarily driven by calorie intake. Exercise helps with overall health, mood, and muscle preservation, but you can lose weight through diet alone.

Weight Loss Calculator: How Many Calories to Eat for 1lb Per Week

Most people guess at how many calories to eat for weight loss. Here is how to calculate it precisely using your body data, and build a plan that actually works.

Try it: Calorie Calculator

Compute your daily calorie target based on age, gender, weight, activity, and goal.

Calorie Calculator

Use this free calorie calculator to find your daily calorie needs based on age, sex, and activity level.

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

About Calorie Calculation

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level.

Weight Management:

Weight Loss: 500 calorie deficit = ~1 lb (0.5kg) loss per week
Weight Gain: 500 calorie surplus = ~1 lb (0.5kg) gain per week
Maintenance: Calories in = Calories out

Activity Levels:

Sedentary: Little or no exercise
Light: Exercise 1-3 days/week
Moderate: Exercise 3-5 days/week
Active: Exercise 6-7 days/week
Very Active: Physical job + daily exercise

This calculator uses the Mifflin-St Jeor Equation, considered more accurate than older formulas. Individual results may vary based on genetics, metabolism, and other factors.

How our calorie calculator works

Enter your stats

Type your age, sex, weight, height, and activity level. We use these to compute BMR (basal metabolic rate) with the Mifflin-St Jeor equation, the most accurate for most adults.

See your daily calorie needs

We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). The result is the calories you need to maintain your current weight.

Pick a goal

Choose weight loss, maintenance, or weight gain. For loss, we subtract 500-750 calories; for gain, we add 300-500. The calculator shows the safe minimum (1200 women, 1500 men).

Key things to know about our calorie deficit calculator:

TDEE is the foundation: Of any weight plan: eat at it to maintain, below it to lose, above it to gain. Recompute every 10-15 pounds.
Deficit size matters: A 500 calorie/day deficit yields about 1 lb of fat loss per week. Going below 1200 calories is generally unsafe without medical supervision.
Pair with TDEE: For activity-based calorie math, use the TDEE calculator. For weight loss targets, use the calorie deficit calculator.

For related calculations, try our TDEE calculator.

The full calculator includes a complete macro breakdown (protein/carbs/fat) and TDEE breakdown.

Open the full health calculator

The Core Math of Weight Loss

One pound of body fat equals approximately 3,500 calories. To lose 1 pound per week, you need a daily deficit of 500 calories:

Daily Calories = TDEE - 500

TDEE = Total Daily Energy Expenditure (calories your body burns daily)

Calculate Your TDEE

TDEE is your Basal Metabolic Rate (BMR) multiplied by an activity factor. We use the Mifflin-St Jeor equation — the most accurate BMR formula validated in research:

Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5

Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161

Example: 180lb (82kg), 5'10" (178cm), 35-year-old male, moderately active:

BMR = 10 x 82 + 6.25 x 178 - 5 x 35 + 5 = 1,758
TDEE = 1,758 x 1.55 (moderate activity) = 2,725
For 1lb/week loss: 2,725 - 500 = 2,225 calories/day

What Different Rates of Loss Look Like

Goal	Daily Deficit	Daily Calories	Difficulty
0.5 lb/week	250 cal	2,475	Easy — minimal hunger
1 lb/week	500 cal	2,225	Moderate — recommended
1.5 lb/week	750 cal	1,975	Hard — more hunger
2 lb/week	1,000 cal	1,725	Aggressive — not recommended long-term

Most experts recommend 1-2 pounds per week as the sweet spot for sustainable loss that preserves muscle.

Macro Breakdown for Weight Loss

At 2,225 calories/day, a balanced macro split for weight loss:

Protein (35%): 195g = 780 cal — preserves muscle during deficit
Fat (30%): 74g = 668 cal — hormone production, satiety
Carbs (35%): 194g = 777 cal — energy for workouts

Tips for Hitting Your Calorie Target

Track everything with a food scale or app for the first 2 weeks — most people underestimate by 30%
Eat high-volume, low-calorie foods: vegetables, lean protein, broth-based soups
Drink water before meals — studies show it reduces intake by 13%
Avoid liquid calories: soda, juice, fancy coffee drinks add hundreds of invisible calories

Key Takeaways

Calculate your TDEE first, then subtract 500 for 1lb/week loss
Protein should be your priority macro — it preserves muscle and keeps you full
Track for at least 2 weeks before adjusting — initial estimates are just starting points
Use our Calorie Deficit Calculator for a personalized plan with exact macros