How Many Calories to Lose 2 Lbs a Week?
To lose 2 pounds per week, you need a specific daily caloric deficit. We've pre-configured our calculator to target exactly a 2 lb/week weight loss goal. Enter your height, weight, and age to see your target calories.
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ft
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Your Daily Calorie Needs
Maintain Weight (TDEE)
2598kcal/day
Weight Goals
Target Loss (2 lbs/week)
1598 kcalWeight Loss (1 lb/week)2098 kcal
Extreme Loss (2 lb/week)1598 kcal
Weight Gain (1 lb/week)3098 kcal
The Math Behind Losing 2 Pounds a Week
The fundamental rule of weight loss is creating a caloric deficit. Because one pound of fat is roughly equal to 3,500 calories, losing 2 pounds in a single week requires a total weekly deficit of 7000 calories. Divided by 7 days, this means you need to eat 1000 fewer calories per day than your body burns (your TDEE).