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). A 2-pound weekly weight loss is considered a safe and sustainable rate.

2. How The Calculation Works

The calculator uses this simple formula:

Where:

• \( \text{TDEE} \) — Your total daily energy expenditure (calories you burn per day)
• \( 3500 \) — Calories in 1 pound of body fat
• \( 2 \times 3500 \) — Calorie deficit needed to lose 2 pounds
• \( 7 \) — Days in a week

Explanation: To lose 1 pound of fat, you need a 3500-calorie deficit. This calculator creates a 7000-calorie weekly deficit (1000 calories/day) for 2-pound weekly weight loss.

3. Importance of Calorie Deficit

Details: Maintaining the right calorie deficit is crucial for healthy, sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown.

4. Using The Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure). 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 safe for everyone?
A: Generally yes for most people, but those with lower body weight should aim for 1 pound/week (500 calorie deficit).

Q2: Will I keep losing 2 pounds every week?
A: Weight loss isn't linear. As you lose weight, your TDEE decreases and you may need to adjust calories.

Q3: Should I eat back exercise calories?
A: Only if your TDEE doesn't already account for exercise. Most TDEE calculators include activity level.

Q4: What if I'm not losing weight?
A: You may be underestimating calorie intake or overestimating TDEE. Track carefully for 2-3 weeks before adjusting.

Q5: Can I lose weight faster than 2 pounds/week?
A: Not recommended unless under medical supervision. Faster loss often leads to muscle loss and rebound.