1. What is the 2 Pounds a Week Calculator?

This calculator determines the daily calorie intake needed 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 Calculator Work?

The calculator uses the weight loss formula:

Where:

• \( \text{TDEE} \) — Your total daily energy expenditure (calories you burn per day)
• \( 2 \times 3500 \) — Caloric equivalent of 2 pounds of fat (7000 calories)
• \( 7 \) — Days in a week

Explanation: To lose 2 pounds per week, you need a daily deficit of 1000 calories (7000 ÷ 7) from your TDEE.

3. Importance of Caloric Deficit

Details: A consistent caloric deficit is the most scientifically validated approach to weight loss. This calculator helps establish a safe and sustainable deficit for steady weight loss.

4. Using the Calculator

Tips: Enter your accurate TDEE (use a TDEE calculator if unsure). The result shows your recommended daily calorie intake to lose 2 pounds per week.

5. Frequently Asked Questions (FAQ)

Q1: Is losing 2 pounds per week safe?
A: For most people, yes. The CDC recommends 1-2 pounds per week for sustainable weight loss.

Q2: What if my calculated calories seem too low?
A: Never go below 1200 kcal/day (women) or 1500 kcal/day (men). If your TDEE is low, aim for a smaller deficit.

Q3: Will I lose exactly 2 pounds every week?
A: Results vary based on metabolic adaptation, water retention, and measurement accuracy. View this as an estimate.

Q4: Should I adjust my calories as I lose weight?
A: Yes, recalculate periodically as your TDEE decreases with weight loss.

Q5: What's the best way to create this deficit?
A: Combine diet and exercise - e.g., eat 500 kcal less and burn 500 kcal more through activity each day.