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.
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