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The famous 3,500-calories-per-pound rule works for the first few weeks, then overpromises, because your body burns less as it shrinks.
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Enter your sex, age, height, weight and activity level.
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Set a goal weight below your current weight.
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Pick a pace from 0.5 to 2 lb a week.
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The tool works out your TDEE with Mifflin-St Jeor and your activity multiplier, then subtracts a daily deficit: Deficit = pace (lb a week)…
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As you lose weight, your TDEE falls, and your body adapts by spending a little less energy.
Get a daily calorie target and a realistic goal date for losing 0.5 to 2 lb a week, with a safety floor and the math shown step by step.
Tap below for the full page. Not medical advice; talk to your clinician about your care.