To lose 1 pound per week, you need to create a daily calorie deficit of 500 calories. This means you need to burn 500 more calories per day than you consume through diet and exercise. There are a few ways to go about creating this calorie deficit:
Reduce Your Calorie Intake
One way to create a 500 calorie per day deficit is to reduce the number of calories you eat. To do this:
- Figure out your current daily calorie intake. If you aren’t sure, track everything you eat for a few days to get an average.
- Reduce your current calorie intake by 500 calories per day. For example, if you currently eat 2,000 calories per day, aim for around 1,500 calories instead.
- Focus on reducing calories from processed foods, sugary drinks, large portions, and unhealthy fats. Get your calories instead from lean proteins, fruits, vegetables, whole grains, low-fat dairy, etc.
Cutting 500 calories from your diet may sound difficult. Here are some tips:
- Gradually reduce calories over time rather than cutting a large amount all at once.
- Use smaller plates which will make portions appear larger.
- Fill up on low-calorie foods like fruits, vegetables, broth soups, etc.
- Limit liquid calories from beverages like juice, soda, coffee drinks, etc.
- Read nutrition labels to be aware of calorie content in packaged foods.
- Manage cravings by adding spices, herbs, lemon/lime juice to foods for more flavor.
Increase Physical Activity
Another way to create a 500 calorie per day deficit is through increased physical activity and exercise. To do this:
- Figure out how many calories you currently burn through activity each day. Use an online calculator or tracker to estimate.
- Increase your calorie burn by around 500 calories per day. For example, if you currently burn 2,000 calories per day through activity, aim for around 2,500 instead.
- Add aerobic exercise that gets your heart rate elevated such as brisk walking, jogging, cycling, swimming, etc. Aerobic activity burns a significant amount of calories.
- Incorporate strength training which builds metabolism-boosting muscle. Lifting weights, using resistance bands, doing calisthenics, etc. can all help.
- Take more steps throughout the day by parking farther away, taking the stairs, pacing when on the phone, exercising on a treadmill desk, etc.
Here are some tips for exercising to burn 500 more calories per day:
- Focus on sustainable changes rather than drastic increases in exercise time which may increase risk of injury or burnout.
- Schedule exercise into your day like any other appointment rather than trying to fit it in when you can.
- Find enjoyable activities you like rather than forcing yourself into activities you dread.
- Exercise first thing in the morning before other obligations come up.
- Team up with friends, join a class, or hire a trainer for accountability and motivation.
- Track your workouts to stay on pace for your 500 calorie/day goal.
Combination Approach
You can also take a combined approach where you both moderately reduce calorie intake and increase calorie burn through activity. For example:
- Cut 250 calories per day from your diet through smaller portions, low-cal substitutions, etc.
- Burn an extra 250 calories per day through cardio and strength workouts.
This balanced approach of diet and exercise is often the most sustainable long-term. You don’t have to drastically cut calories or overexercise. Moderate changes to both diet and activity can add up to 500 fewer calories than you burn each day for steady weight loss.
How Many Calories Should You Eat to Lose 1lb Per Week?
How many calories you should eat per day to lose 1lb per week depends on your current calorie needs for weight maintenance. Here is how to calculate your calorie target:
- Calculate your basal metabolic rate (BMR). This is the calories your body burns at rest for basic functioning like breathing, heartbeat, etc. Use an online BMR calculator to estimate yours.
- Multiply your BMR by an activity factor based on your activity level:
- Sedentary (little exercise): BMR x 1.2
- Light activity (light exercise 1-3 days/week): BMR x 1.375
- Moderate activity (moderate exercise 3-5 days/week): BMR x 1.55
- Very active (hard exercise 6-7 days/week): BMR x 1.725
- Extremely active (very hard exercise and physical job): BMR x 1.9
- This gives you your total daily energy expenditure or TDEE – the approximate calories you need daily to maintain your current weight.
- To lose 1lb per week you need a 500 calorie per day deficit, so subtract 500 calories from your TDEE to get your target calorie intake.
For example, if your BMR is 1500 calories and with daily moderate exercise your TDEE is 2325 calories, subtract 500 to get 1825 calories per day to lose 1lb per week.
It’s best to use an online TDEE calculator to get accurate customized estimates. Don’t cut calories lower than your BMR unless directed to do so by a doctor for medical reasons.
Sample Calorie Targets to Lose 1lb Per Week Based on Activity Level
| Activity Level | Daily Calorie Target (500 calorie deficit) |
|---|---|
| Sedentary | 1200-1500 calories |
| Lightly Active | 1500-1875 calories |
| Moderately Active | 1775-2075 calories |
| Very Active | 2025-2350 calories |
| Extremely Active | 2275-2650 calories |
These are just general estimates. Use an online TDEE calculator to determine your personal calorie needs and 500 calorie deficit target more precisely based on your individual stats and activity level.
Tips for Reaching Your Calorie Target
Here are some tips to help you successfully and sustainably stick to your daily calorie target for losing 1lb per week:
- Weigh and measure food: This will give you the most accuracy for tracking calories rather than estimating portion sizes.
- Plan ahead: Decide on meals and snacks so you hit your target each day. Grocery shop and meal prep accordingly.
- Pre-portion snacks: Put snack servings into baggies or bowls instead of eating from a large package.
- Load up on low-calorie foods: Focus on fruits, veggies, broth soups, plain air-popped popcorn, etc.
- Drink water: Stay well hydrated to prevent false hunger signals.
- Slow down: Take time to chew thoroughly and savor food. Pause between bites.
- Manage stress: Uncontrolled stress can derail your deficit. Practice self-care.
- Get solid sleep: Lack of sleep disrupts hunger-regulating hormones.
- Stay accountable: Share your goals and progress with a friend or weight loss group.
Making a few small changes each day can help you consistently hit your target calorie intake for losing 1lb per week without feeling deprived.
Can You Lose More Than 1lb Per Week?
While a loss of 1lb per week or about 4-5lbs per month is considered a safe, sustainable rate of weight loss, some people may lose weight faster, especially heavier individuals. Here’s what to know:
- Losses of up to 2lbs per week or 8-10lbs per month may be reasonable for some people with higher starting weights.
- To lose 2lbs per week requires a daily deficit of 1000 calories rather than 500 calories.
- Rapid losses of more than 3lbs per week are not recommended or sustainable long-term outside of medically supervised very low calorie diets.
- Aggressive calorie cuts and overexercise increase health risks like malnutrition, muscle loss, gallstones, and may slow your metabolism.
- Aim to lose 1-2lbs per week maximum for steady progress without adverse effects.
Patience and persistence are key. Extreme diets may show dramatic short-term results on the scale, but are difficult to maintain. Slow and steady weight loss of 1-2lbs per week is ideal for most people.
Tips for Safely Maximizing Weight Loss
Here are some tips for maximizing fat loss at a safe rate within the recommended 1-2lb per week range:
- Combine a moderate calorie deficit with increased activity and exercise.
- Focus on high protein foods and strength training to minimize muscle loss.
- Drink more water and get enough fiber for satiety when cutting calories.
- Make mostly whole food choices rather than processed foods or supplements.
- Get adequate sleep and manage stress to aid fat burning hormones.
- Be patient – fluctuations are normal but the overall trend will be fat loss over time.
Cutting calories too low activates the body’s starvation response which slows weight loss. A moderate approach maximizes fat burning while preserving health and metabolism.
Conclusion
To lose 1 pound per week, you need to create a daily calorie deficit of 500 calories through diet, exercise, or a combination approach. Calculate your target calorie intake by determining your TDEE and subtracting 500 calories. Aim for 1-2lbs of weight loss per week maximum for steady progress without adverse effects.
Be sure to focus on nutritious whole foods and get regular activity to optimize health. Losing weight isn’t just about the number on the scale – it’s about adopting lifestyle habits that nourish your body and mind.
