Updated November 2026
Quick answer: to lose 2 pounds a week, you need a calorie deficit of about 1,000 calories a day, meaning you eat about 1,000 calories less than your body burns. For many people, that means eating somewhere between 1,200 and 2,200 calories a day, depending on their size, age and activity.
This page is general information, not medical advice. Talk to your doctor before starting a weight loss plan, especially if you have a health condition, are pregnant or breastfeeding, or are under 18.
The math behind losing 2 pounds a week
A common rule of thumb is that one pound of body fat stores about 3,500 calories. Losing 2 pounds a week means a deficit of about 7,000 calories a week, or 1,000 a day.
In practice, weight loss slows over time as your body gets smaller and adapts, so treat this as a starting point, not an exact promise.
Examples
Maintenance calories estimated with the Mifflin-St Jeor equation:
| Person | Maintenance calories | Calories to lose 2 lb a week |
|---|---|---|
| Woman, 35, 5'6", 240 lb, moderately active | 2,790 | 1,790 |
| Woman, 45, 5'4", 190 lb, lightly active | 2,050 | 1,200 (minimum) |
| Man, 35, 5'10", 230 lb, lightly active | 2,730 | 1,730 |
| Man, 40, 6'0", 260 lb, moderately active | 3,300 | 2,300 |
Health experts generally advise that women don't go below about 1,200 calories a day and men below about 1,500 without medical supervision. If a 1,000-calorie deficit would take you below that, aim for 1 to 1.5 pounds a week instead.
Find your daily calorie target →
Is 2 pounds a week realistic?
Losing 1 to 2 pounds a week is widely considered a safe, sustainable pace. Two pounds a week is easier for people with more weight to lose, who burn more calories each day. If you have less to lose, a smaller deficit of 500 calories a day (about 1 pound a week) is usually easier to keep up and helps protect muscle.
Tips for a 1,000-calorie deficit
- Combine food and activity: for example, eat 700 calories less and burn 300 more through walking or exercise.
- Prioritize protein to stay full and keep muscle. The macro calculator can help you set targets.
- Fill up on vegetables, fruit and whole foods that are high in volume and low in calories.
- Cut liquid calories like soda, juice and sugary coffee drinks.
- Track your intake for a few weeks to learn where your calories come from.
- Do strength training two to three times a week.
Want to know your resting calorie burn? Try the BMR calculator, and check your progress with the BMI calculator.
Frequently asked questions
How many calories should I eat to lose 2 pounds a week?
About 1,000 calories less than your maintenance calories each day. Use the calorie calculator to find your maintenance level, then subtract 1,000.
Is losing 2 pounds a week safe?
For most adults with weight to lose, 1 to 2 pounds a week is considered a safe pace. Check with your doctor first, and avoid going below about 1,200 calories (women) or 1,500 calories (men) a day without supervision.
Can I lose 2 pounds a week with exercise alone?
It's hard. Burning 1,000 extra calories a day takes a lot of exercise. Combining a smaller food deficit with more activity is usually more practical.
Why am I not losing 2 pounds every week?
Weight changes day to day because of water, salt and digestion. Look at the trend over several weeks. Your calorie needs also fall as you lose weight, so recalculate every 10 to 15 pounds.