How to lose 2 pounds a week

The 1,000-calorie rule

To lose 2 pounds a week, you need a deficit of roughly 1,000 calories a day, because a pound of fat holds about 3,500 calories. That's the top of the CDC's healthy range of 1 to 2 lb a week.

It works best when your TDEE is high enough that eating 1,000 less keeps you above 1,200 (women) or 1,500 (men) calories. Find your TDEE in the TDEE calculator.

If your numbers don't allow 2 lb a week, that's okay. A pace of 1 to 1.5 lb is still excellent and often easier to keep up.

Who can do it safely

Get your own number with the TDEE calculator.

Taller, heavier and more active people have the most room for a 1,000-calorie gap.

Split the deficit

Rather than cutting 1,000 calories from food alone, split it:

• About 600 from food: skip sugary drinks, use smaller portions of oils and snacks, build meals around protein and vegetables.
• About 400 from movement: roughly 8,000 extra steps for many people, or a 45-minute brisk walk. See steps to miles for your calorie burn.

Why split it? Cutting 1,000 calories from food alone can leave you hungry and low on energy, while burning 1,000 through exercise alone can take 2 hours or more of brisk walking. Sharing the work makes each half manageable. On rest days you can lean a little more on food, as long as the weekly total adds up.

A sample day around 1,600 calories

• Breakfast: 2 eggs, 1 slice whole-grain toast, berries (about 350)
• Lunch: big salad with 5 oz chicken, beans and a light dressing (about 500)
• Snack: Greek yogurt and an apple (about 250)
• Dinner: 5 oz salmon, roasted vegetables, half a cup of rice (about 500)

That's roughly 120 g of protein. Adjust grams with the 1,600-calorie macro chart.

Swap foods freely; the pattern matters more than the exact menu.

What 12 weeks can look like

Here's a realistic picture for the 220 lb man in the table, eating about 1,630 calories a day.

• Weeks 1 to 4: about 9 to 11 lb, including some early water
• Weeks 5 to 8: about 7 to 8 lb, as his daily burn starts to dip
• Weeks 9 to 12: about 7 lb, with his burn down to about 2,507 at 200 lb

That's about 22 to 26 lb in 12 weeks, or around 10% to 12% of his starting weight. Notice the pace drifts below 2 lb a week by the end. That's expected. He can recheck his target or add steps to stay closer to 2 lb. See the 25 lb timeline.

Keep muscle and energy

At this pace, protect muscle with 1.2 to 1.6 g of protein per kg (try the protein calculator) and 2 to 3 strength sessions a week. If you feel exhausted, dizzy or cold, slow down to 1 to 1.5 lb a week. After a few months, recheck your TDEE, because you'll burn less at a lower weight.

Common mistakes at this pace

• Cutting protein to save calories. Protein is the last thing to trim, because it protects muscle.
• Doing hard cardio every day. Hunger climbs and injuries happen. Walking plus 2 to 3 strength sessions is enough.
• Ignoring fatigue. Constant tiredness is a sign to ease off, not push harder.
• Too little fiber. Big deficits can lead to constipation. Vegetables, fruit, beans and water help.
• No plan for the finish line. When you reach your goal, add calories back slowly, about 100 to 200 at a time.

When to slow to 1 lb weekly

Two pounds a week works best early on and for people with more to lose. It's smart to ease off when:

• You're within about 20 lb of your goal
• Your calorie target would drop below 1,200 (women) or 1,500 (men)
• Workouts feel much harder or your sleep worsens
• You're hungry most of the day

Switching to 1 lb a week adds about 500 calories back to your day. Many people find it feels like a reward and keeps them going longer. Use the deficit calculator to change pace in seconds.