Calories to lose 0.25 lb a week
This calculator sets a daily calorie target for losing 0.25 lb a week. The sample is a man aged 40, 5 ft 10 in and 200 lb.
How it works
Work out maintenance calories first. Then multiply the weekly loss in pounds by 500 for the daily deficit. Subtract the deficit from maintenance to get the target. The target for a man aged 40 at 200 lb and 0.25 lb a week is 2701 calories a day.
Worked example
Start with maintenance. For a man aged 40 at 5 ft 10 in and 200 lb that is 1823.45 × 1.55 = 2826.3, or 2826 calories. Now the deficit: 0.25 lb a week × 500 = 125 calories a day. Subtract: 2826.3 − 125 = 2701.3. The target is 2701 calories a day.
Common questions
How fast is it reasonable to lose weight?
A steady pace of about half a kilogram to one kilogram a week is common. Slower is easier to keep up. Ask your doctor what suits you. For this man aged 40 at 200 lb, 0.25 lb a week is 0.11 kg a week.
Where does the 3500 calories a pound come from?
It is a rule of thumb for the energy in a pound of body fat. Real results vary because the body adapts as you lose weight. For this man aged 40 at 200 lb, 0.25 lb a week gives 125 calories a day by the rule.
What if my target is below my resting calories?
Eating below resting calories is hard to sustain and may not be safe without medical advice. Choose a smaller deficit. For this man aged 40 at 200 lb, resting calories are 1823 and the target at 0.25 lb a week is 2701. The target is 878 calories above resting calories.
Does my activity level change the target?
Yes. Maintenance already includes your activity level. Pick the level that matches a typical week. For this man aged 40 at 200 lb, the sedentary level gives 2188 and the extra active level gives 3465 at maintenance, against a target of 2701 for 0.25 lb a week.
How long will it take to lose 10 lb?
Divide the pounds to lose by the weekly rate. For this man aged 40 at 200 lb, 10 lb takes 40 weeks at 0.25 lb a week.