How many calories should I eat to lose 2 lbs a week?

In this brief article, we are going to answer the question, “How many calories should I eat to lose 2 lbs a week?”

How many calories should I eat to lose 2 lbs a week?

In order to lose 2 pounds every week, you’ll need to cut back on your caloric intake by 7,000 calories per week, or about 1,000 per day. So, to lose 2 pounds every week, you need to make fewer 1,000 calories per day for one week.

To shed those extra pounds at the rate of two per week, you’ll need to commit to a rigorous exercise and diet plan.

Women need 1,600 to 2,400 calories per day, while men need 2,000 to 3,000. People who lead sedentary lives should aim for the lower portion of the range, while those who are more physically active should shoot for the upper end.

Calories, also known as energy, are found in the food you consume and used as fuel by your body. Numerous factors, such as age, gender, amount of physical activity, height, and weight, influence the daily calorie needs of an individual.

The USDA also recommends a range of calorie intakes for people of varying ages. This is because your body’s base metabolic rate (BMR) decreases with age, thus you need fewer calories as you get older. If you’re above the age of 20, the BMR lowers by about 3% per decade.

The USDA reports that many Americans eat more than they should each day. When the body consumes more calories than it can use for energy, it stores the surplus as fat.

Weight loss with caloric restriction

Maintaining a healthy weight involves adjusting one’s calorie intake to match one’s energy expenditure. Losing weight requires a calorie deficit, when more calories are burned than are consumed.

Three thousand five hundred calories are equivalent to one pound of fat. A caloric deficit of 7,000 calories a week, or 1,000 calories per day, is needed to lose 2 pounds per week of body fat. So, to lose 2 pounds every week, you need to make fewer 1,000 calories per day for one week.

This calorie deficit can be achieved by increasing activity and decreasing caloric consumption; however, it’s crucial that you don’t go below the minimum necessary for the body to live, and that’s 1,200 calories daily for adult females or 1,500 calories daily for adult males.

The consequences of crash diets are typically short-lived.  Instead, adopting a long-term healthy lifestyle with lasting modifications to your daily food and exercise routines is advised if you intend to lose weight and maintain it off.

Developing a Sound Dietary Routine

The United States Department of Agriculture advises a diet that will help you achieve and keep a healthy weight, supply the body with all the nutrients it needs, and protect you from developing and suffering from chronic diseases.

The United States Department of Agriculture (USDA) recommends a diet rich in dark green, orange, and red vegetables, as well as legumes (beans), starchy vegetables, and fruit. Protein-rich foods such as fish, lean meats, chicken, eggs, legumes, nuts, seeds, and fermented foods like tofu and soy milk are also part of a balanced diet.

The United States Department of Agriculture (USDA) advises consuming less saturated fat, trans fat, added sugar, and sodium, and drinking no more than two drinks per day for males and one drink per day for women.

Substituting real strawberries for the artificial ones in your strawberry ice cream would be a straightforward application of this principle. There are 254 calories in a cup of strawberry ice cream, but only 46.1 calories in a cup of fresh strawberries.

A Healthy Approach to Weight Loss

When trying to lose weight, it’s important to keep both physical and mental well-being in mind along the way. Your first goal should never be to reduce your body weight. A safe and sustainable weight loss plan is one that does not put short-term goals ahead of long-term health.

It’s smart to approach weight loss by prioritizing healthy eating and regular exercise. You can lose weight safely at any rate between 0.5 and 2 pounds per week, however the usual advice is somewhere in the 1-to-2-pound-per-week range. 5 It’s important to lose weight slowly as you get leaner in order to prevent muscle loss and metabolic slowdown.

Safe weight loss is aided greatly by both activity and dietary changes. Combining the two has been shown to be more effective in the long run.


In this brief article, we answered the question, “How many calories should I eat to lose 2 lbs a week?”


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