2 Pounds Per Week Weight Loss Calculator
This calculator estimates the daily calorie intake needed to achieve a weight loss of approximately 2 pounds (0.9 kg) per week. This rate of loss is generally considered safe and sustainable for most individuals. It works by first estimating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then subtracting the necessary calorie deficit.
Understanding Your Calorie Needs for Weight Loss
Losing 2 pounds per week is a common and often recommended goal for sustainable weight loss. This rate typically requires a daily calorie deficit of about 1000 calories. To achieve this, you first need to understand your body's energy expenditure.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. It's the minimum amount of energy your body needs to simply exist. Factors like age, gender, height, and weight all influence your BMR.
Total Daily Energy Expenditure (TDEE)
While BMR accounts for calories burned at rest, your Total Daily Energy Expenditure (TDEE) includes your BMR plus the calories you burn through physical activity. This includes everything from walking to work, exercising, and even fidgeting. Your activity level plays a significant role in determining your TDEE.
The 2-Pound Per Week Goal
One pound of body fat is roughly equivalent to 3500 calories. Therefore, to lose 2 pounds in a week, you need to create a total calorie deficit of 7000 calories over seven days. This translates to a daily deficit of 1000 calories (7000 calories / 7 days = 1000 calories/day).
Our calculator takes your estimated TDEE and subtracts this 1000-calorie deficit to provide you with a target daily calorie intake. Adhering to this target, combined with consistent physical activity, can help you achieve your goal of losing 2 pounds per week.
Important Considerations
- Minimum Calorie Intake: It's generally not recommended for adult women to consume fewer than 1200 calories per day, and adult men fewer than 1500 calories per day, without medical supervision. Consuming too few calories can lead to nutrient deficiencies, muscle loss, and other health problems.
- Individual Variation: Calorie calculators provide estimates. Actual calorie needs can vary based on individual metabolism, body composition, and other factors. It's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice.
- Consistency is Key: Sustainable weight loss is about consistent effort over time, not drastic short-term changes. Focus on balanced nutrition, regular physical activity, and adequate sleep.
- Listen to Your Body: Pay attention to how you feel. If you're constantly hungry, fatigued, or experiencing other negative symptoms, your calorie target might be too low or your diet might lack essential nutrients.
Example Calculation:
Let's consider a 30-year-old male, 5'10" (70 inches) tall, weighing 180 lbs, with a moderately active lifestyle.
- Convert to Metric:
- Weight: 180 lbs / 2.20462 = 81.65 kg
- Height: (5 * 12 + 10) inches * 2.54 = 177.8 cm
- Calculate BMR (Mifflin-St Jeor for Men):
BMR = (10 * 81.65) + (6.25 * 177.8) – (5 * 30) + 5
BMR = 816.5 + 1111.25 – 150 + 5
BMR = 1782.75 calories - Calculate TDEE (Moderately Active, factor 1.55):
TDEE = 1782.75 * 1.55
TDEE = 2763.26 calories - Calculate Target Daily Calorie Intake:
Target = TDEE – 1000 (for 2 lbs/week loss)
Target = 2763.26 – 1000
Target = 1763.26 calories
So, this individual would aim for approximately 1763 calories per day to lose 2 pounds per week.