How Many Calories to Lose One Pound?

March 23, 2026

The old rule says 3,500 calories = 1 lb of fat. It's a decent starting estimate, but the body doesn't behave like a spreadsheet after the first few weeks of a diet.

The 3,500-calorie starting point

A daily 500-kcal deficit predicts ~1 lb/week loss for the first 4–8 weeks. This works well for most people initially.

It gets you a target to work with. Track for 2 weeks, then adjust.

Why the rule slows down

As you lose weight, your BMR drops (less mass to maintain). NEAT — fidgeting, standing, small movements — often drops too.

By month 3, the same 500-kcal deficit usually produces closer to 0.6–0.8 lb/week loss.

Fix: recalculate TDEE every 10–15 lb lost, or add a strength routine to protect muscle.

Recalculate your TDEE as you go.

Calorie / TDEE Calculator →

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How Many Calories to Lose One Pound?

The 3,500-calorie starting point

Why the rule slows down

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