1. What Is This Calculator For?

This calculator determines your recommended daily calorie intake to lose 2 pounds per week based on your Total Daily Energy Expenditure (TDEE). It follows the principle that 1 pound of fat equals approximately 3500 calories.

2. How Does The Calculation Work?

The calculator uses the following formula:

Where:

• \( \text{TDEE} \) — Your Total Daily Energy Expenditure (calories you burn per day)
• \( 3500 \) — Calories equivalent to 1 pound of fat
• \( 2 \) — Target weight loss in pounds per week
• \( 7 \) — Days in a week

Explanation: To lose 2 pounds per week, you need a daily deficit of 1000 calories (2 × 3500 ÷ 7) from your TDEE.

3. Understanding Weight Loss Rate

Details: Losing 1-2 pounds per week is generally considered a safe and sustainable rate of weight loss. More aggressive deficits may lead to muscle loss and metabolic adaptation.

4. Using The Calculator

Tips: Enter your accurate TDEE value. If you don't know your TDEE, use a TDEE calculator first. The result shows how many calories you should consume daily to lose 2 pounds per week.

5. Frequently Asked Questions (FAQ)

Q1: Is 2 pounds per week a safe weight loss rate?
A: For most people, yes. However, individuals with lower TDEEs should consult a professional before creating large deficits.

Q2: Why isn't my weight loss exactly 2 pounds per week?
A: Actual results vary due to water retention, measurement errors, metabolic adaptation, and changes in activity levels.

Q3: Should I adjust my calorie intake as I lose weight?
A: Yes, as you lose weight your TDEE decreases, so you should recalculate periodically.

Q4: Can I create this deficit through exercise alone?
A: While possible, combining diet and exercise is generally more sustainable than extreme exercise alone.

Q5: What if I have a medical condition?
A: Consult with a healthcare provider before making significant dietary changes, especially with conditions like diabetes.