How many calories to lose one pound a week?

About a 500-calorie daily deficit, since one pound of fat is roughly 3,500 calories. Two pounds a week needs a 1,000-calorie deficit, which is aggressive and not appropriate for everyone.

What is the minimum calories I should eat?

General safety floors often cited are about 1,200 calories a day for women and 1,500 for men, below which it is hard to meet nutrient needs. Very low calorie diets should only be done under medical supervision.

Calorie Calculator

Q: How many calories should I eat a day?

It depends on your body, activity, and goal. A typical adult woman maintains on roughly 1,800–2,200 calories and a man on 2,200–2,800, but your personal maintenance (TDEE) is more accurate. To lose weight, eat 300–500 below it.

Find the daily calories to lose, maintain, or gain weight — based on your body and activity, with a safe rate-of-change guide.

Maintenance calories

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eat this to keep your current weight

Lose 0.5 lb/week

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Lose 1 lb/week

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Gain 0.5 lb/week

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Gain 1 lb/week

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How your calorie target is found

Maintenance = BMR (Mifflin-St Jeor) × activity factor
Weight change: ±3,500 calories ≈ ±1 pound of fat

Worked example

A woman, 30, 170 cm, 70 kg, lightly active: maintenance ≈ 2,050 cal/day.

To lose 1 lb/week she eats about 1,550 cal (a 500/day deficit).

Losing weight without wrecking it

A moderate deficit (300–500 calories) is the sweet spot: fast enough to see progress, slow enough to preserve muscle and stay sustainable. Aggressive cuts backfire — they're hard to maintain, sap energy, and cost lean tissue. Don't drop below roughly 1,200 calories (women) or 1,500 (men) without medical supervision, and prioritize protein to keep muscle while losing fat (see the protein and macro calculators). Recalculate every 10–15 lb, since a lighter body burns fewer calories. Guide: How many calories to lose weight?

Frequently asked questions

How many calories should I eat a day?

Depends on you — commonly 1,800–2,200 (women), 2,200–2,800 (men) to maintain. Use your TDEE for accuracy.

How many calories to lose a pound a week?

A ~500/day deficit (3,500 cal ≈ 1 lb of fat).

What's the minimum I should eat?

Often ~1,200 (women) / 1,500 (men); lower needs medical supervision.

Related calculators

Medical disclaimer: These are general estimates, not a personalized diet plan or medical advice. Calorie needs vary with health, medication, and body composition. Consult a doctor or registered dietitian, especially before restrictive dieting. Formula: Mifflin-St Jeor. Last reviewed: July 2026.