Calorie Deficit Explained: How Many Calories to Cut for 1lb Per Week
You've heard 'eat less, move more' a thousand times. But exactly how many calories should you cut? Here's the math behind sustainable fat loss, minus the fad diets.
The Simple Math of Fat Loss
Fat loss is a math equation: Calories In - Calories Out = Deficit. One pound of body fat stores approximately 3,500 calories. To lose it, you need to burn 3,500 more calories than you eat.
The problem? Most people guess their calorie needs. A 2023 study in the International Journal of Obesity found that people underestimate their calorie intake by an average of 47% — that's 700+ unaccounted calories per day.
Your Personal Calorie Math
| Goal | Daily Deficit | Weekly Loss | Timeframe |
|---|---|---|---|
| Maintain weight | 0 | 0 lb | - |
| Slow cut | -250 cal | 0.5 lb/week | Minimal hunger |
| Standard cut | -500 cal | 1 lb/week | Sustainable |
| Aggressive cut | -750 cal | 1.5 lb/week | Requires discipline |
| Not recommended | -1000+ cal | 2+ lb/week | Muscle loss risk |
Step-by-Step: Calculate Your Deficit
- Open the calorie calculator
- Enter your stats (age, weight, height, activity level)
- Note your TDEE (Total Daily Energy Expenditure) — this is your maintenance calories
- Subtract 500 from TDEE — this is your target calorie intake for 1 lb/week loss
- Example: TDEE = 2,200 → Target = 1,700 cal/day
Common Mistakes
- Not counting cooking oil: 1 tablespoon of olive oil = 120 calories. Most people use 2-3 tablespoons.
- "Healthy" snacks: A handful of almonds (23 almonds) = 164 calories. Easy to eat 3 handfuls.
- Weekend splurges: 5 days at -500 + 2 days at +1000 = net zero deficit. Consistency matters.
- Ignoring liquid calories: A latte (190 cal) + juice (110 cal) + evening wine (125 cal) = 425 calories from drinks alone.
Try it now: Calculate Your Calories →
Get your TDEE and recommended deficit for your goal.
Frequently Asked Questions
How many calories do I need to cut to lose 1 pound?
1 pound of fat = 3,500 calories. To lose 1 pound per week, you need a daily deficit of 500 calories (3,500 / 7 days). This can come from eating less, moving more, or a combination.
What is a safe calorie deficit?
A deficit of 500-750 calories per day is considered safe and sustainable. Deficits over 1,000 calories/day risk muscle loss, metabolic slowdown, and nutrient deficiencies.
Why am I not losing weight in a calorie deficit?
Common reasons: underestimating calorie intake (studies show people undercount by 40-50%), water retention from sodium/carbs, gaining muscle while losing fat, or metabolic adaptation after prolonged dieting.