Updated November 2026
Quick answer: to lose 1 pound a week, aim for a calorie deficit of about 500 calories a day. That usually means eating 500 calories less than your maintenance calories, or combining a smaller cut with more 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.
Why 500 calories a day?
A pound of body fat stores roughly 3,500 calories. A deficit of 500 calories a day adds up to about 3,500 a week, or about 1 pound.
Real weight loss isn't perfectly linear. Water weight can hide progress for a week or two, and your needs drop slowly as you lose weight.
Examples
Maintenance calories estimated with the Mifflin-St Jeor equation:
| Person | Maintenance calories | Calories to lose 1 lb a week |
|---|---|---|
| Woman, 30, 5'4", 160 lb, lightly active | 1,970 | 1,470 |
| Woman, 50, 5'6", 180 lb, sedentary | 1,740 | 1,240 |
| Man, 30, 5'10", 200 lb, lightly active | 2,580 | 2,080 |
| Man, 45, 6'0", 220 lb, moderately active | 2,980 | 2,480 |
Find your daily calorie target →
Why 1 pound a week works well
- It's sustainable. A 500-calorie deficit is usually manageable without constant hunger.
- It protects muscle, especially with enough protein and some strength training.
- It adds up: 1 pound a week is about 12 pounds in 3 months and up to 50 pounds in a year.
Easy ways to cut 500 calories a day
- Swap a sugary drink and a snack for water and fruit (often 250 to 400 calories).
- Take a 45 to 60 minute brisk walk (roughly 200 to 300 calories for many people).
- Use smaller portions of calorie-dense foods like oils, cheese and sauces.
- Fill half your plate with vegetables.
- Plan high-protein meals to stay full. The macro calculator can help.
Want to go faster? See calories to lose 2 pounds a week. Check your resting burn with the BMR calculator.
Frequently asked questions
How many calories should I eat to lose 1 pound a week?
About 500 calories less than your maintenance calories each day. Use the calorie calculator to find your maintenance level.
Is losing 1 pound a week good?
Yes. It's considered a safe, sustainable pace for most adults and helps preserve muscle.
Can I lose 1 pound a week by walking?
Walking helps. Burning 500 extra calories a day by walking alone takes a lot of time, so most people combine walking with eating a bit less.
What is the minimum I should eat?
Health experts generally advise women not to go below about 1,200 calories a day and men below about 1,500 without medical supervision.