1. What is This Calculator?

This calculator determines the daily calorie intake needed to lose approximately 2 pounds per week, based on your Total Daily Energy Expenditure (TDEE).

2. How Does the Calculation Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Your Total Daily Energy Expenditure in kcal/day
• 1000 — The caloric deficit needed to lose ~2 lbs/week (500 kcal/day deficit = 1 lb/week)

Explanation: A pound of fat equals about 3500 calories. A 1000 kcal daily deficit creates a 7000 kcal weekly deficit, resulting in ~2 lbs of fat loss per week.

3. Importance of Caloric Deficit

Details: Creating a controlled caloric deficit is the most scientifically validated method for sustainable weight loss. A 2lb/week loss is considered aggressive but achievable for many individuals.

4. Using the Calculator

Tips: Enter your accurate TDEE (calculated from a reputable TDEE calculator that accounts for your activity level). The result shows your recommended daily calorie intake for 2lb/week weight loss.

5. Frequently Asked Questions (FAQ)

Q1: Is 2 pounds per week safe for everyone?
A: For most people yes, but those with lower body weight or medical conditions should consult a doctor before aggressive weight loss.

Q2: Will I lose exactly 2 pounds every week?
A: Weight loss isn't perfectly linear due to water fluctuations, but the average will be ~2 lbs/week if the deficit is maintained.

Q3: Should I eat fewer than these calories?
A: Not recommended. Larger deficits can cause muscle loss, metabolic slowdown, and nutritional deficiencies.

Q4: What if my TDEE changes during weight loss?
A: Recalculate periodically as your weight and activity levels change.

Q5: Can I combine with exercise?
A: Yes, exercise can help preserve muscle mass while in a caloric deficit.