Calories to lose 1.25 lb a week
This calculator sets a daily calorie target for losing 1.25 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. The target for a man aged 40 at 200 lb and 1.25 lb a week is 2201 calories a day.
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 1.25 lb means a deficit of 1.25 × 500 = 625. 2826.3 − 625 = 2201.3. Eat about 2201 calories a day.
Common questions
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 2201 at 1.25 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, 1.25 lb a week is 0.57 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, 1.25 lb a week gives 625 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 1.25 lb a week is 2201. The target is 378 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 2201 for 1.25 lb a week.