Calories to lose 0.75 lb a week
This calculator sets a daily calorie target for losing 0.75 lb a week. The sample is a man aged 40, 5 ft 10 in and 200 lb.
How it works
Your target equals maintenance calories minus the daily deficit. The deficit is 500 calories for every pound of weekly loss, based on the common estimate of 3500 calories a pound. For a man aged 40 at 200 lb, this page uses a loss of 0.75 lb a week.
Worked example
For 5 ft 10 in and 200 lb at age 40, resting calories are 1823.45 and maintenance at the moderately active level is 2826.3. A weekly loss of 0.75 lb means a deficit of 0.75 × 500 = 375. 2826.3 − 375 = 2451.3. Eat about 2451 calories a day.
Common questions
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 2451 for 0.75 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 13.3 weeks at 0.75 lb a week.
Should I recalculate as I lose weight?
Yes. Maintenance falls as weight falls. Check again every few pounds. For this man aged 40, maintenance is 2826 calories a day at 200 lb and about 2756 at 190 lb, with a target of 2451 at 0.75 lb a week.
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, 0.75 lb a week is 0.34 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, 0.75 lb a week gives 375 calories a day by the rule.