1. What is the 3 Lbs Per Week Calculator?

This calculator determines the daily calorie intake needed to lose 3 pounds per week based on your Total Daily Energy Expenditure (TDEE). It uses the principle that 1 pound of fat equals approximately 3500 calories.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( 3 \times 3500 \) — Calories needed to lose 3 pounds (1 pound ≈ 3500 calories)
• \( 7 \) — Days in a week

Explanation: The formula calculates the daily calorie deficit needed to lose 3 pounds in a week (1500 calorie deficit per day).

3. Importance of Caloric Deficit

Details: Creating a consistent caloric deficit is the most effective way to lose weight. A 3-pound per week weight loss is considered an aggressive but generally safe rate for most individuals.

4. Using the Calculator

Tips: Enter your TDEE (use a TDEE calculator if you don't know it). For best results, combine this calorie target with a balanced diet and regular exercise.

5. Frequently Asked Questions (FAQ)

Q1: Is losing 3 pounds per week safe?
A: For most people with significant weight to lose, yes. Those closer to their goal weight should aim for 1-2 pounds per week.

Q2: What if I feel too hungry at this calorie level?
A: Focus on high-volume, low-calorie foods (vegetables, lean proteins) and consider a smaller deficit if needed.

Q3: Will I lose exactly 3 pounds every week?
A: Weight loss isn't perfectly linear due to water fluctuations, but the trend should average 3 pounds/week.

Q4: Should I adjust my calories as I lose weight?
A: Yes, recalculate your TDEE every 10-15 pounds lost as your maintenance needs decrease.

Q5: What about exercise?
A: Exercise can help create the deficit but focus primarily on diet for weight loss. Don't "eat back" all exercise calories.