How to Lose 1 Pound Per Week
Discover how to lose 1 lb per week in a healthy and sustainable way. Optimal calorie deficit of 500 kcal/day, practical tips. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
Why 1 lb per week is the ideal pace
Losing 1 pound per week represents the most recommended rate of weight loss by health professionals. This pace allows you to lose primarily fat while preserving muscle mass, without suffering from excessive hunger or debilitating fatigue.
The optimal calorie deficit
To lose 1 lb per week, you need a deficit of approximately 3500 kcal over 7 days, or about 500 kcal per day. This moderate deficit is sustainable long-term and allows for consistent, healthy weight loss.
A sustainable pace for the long haul
Unlike extreme diets, losing 1 lb per week allows you to eat enough to have energy, exercise, and lead a normal social life. It's this sustainability that makes the difference between success and giving up.
The importance of precise tracking
At a 500 kcal deficit, every deviation counts. Precise tracking of your calories is essential to ensure you stay within the right range. Voical makes this tracking simple and quick daily.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide: Losing 1 Pound Per Week
Losing 1 lb per week is the pace recommended by most nutritionists and doctors. This guide explains how to achieve it in a healthy and sustainable way.
The Science Behind 1 lb Per Week
To lose 1 lb of fat, you need to create a deficit of approximately 3500 kcal. Spread over 7 days, that’s about 500 kcal per day - a very achievable and sustainable deficit.
Calculating Your Deficit
- Calculate your TDEE (Total Daily Energy Expenditure)
- Subtract 500 kcal to get your daily target
- Track your meals to meet this goal
Why This Pace Is Optimal
| Aspect | 1 lb/week | 2 lbs/week |
|---|---|---|
| Muscle preservation | Excellent | Moderate |
| Energy level | Good | Lower |
| Yo-yo risk | Low | Higher |
| Sustainability | Excellent | Challenging |
Concrete Action Plan
Typical Week
- Dietary deficit: 300-400 kcal/day (eat less)
- Physical activity: 100-200 kcal/day (move more)
- Total: ~500 kcal daily deficit
What You Can Still Eat
With a moderate deficit, you can still enjoy:
- 3 complete meals per day
- Reasonable snacks
- An occasional social meal
Keys to Success
- Consistency: 7 days a week, not just weekdays
- Precision: Track everything, even small extras
- Patience: Results accumulate over time
- Protein: 0.7-0.9g per pound to preserve your muscles
Why Voical Is Your Best Ally
To maintain a 500 kcal deficit, you need to know exactly what you’re eating. Voical lets you track in 15 seconds, making daily tracking easy and sustainable. It’s this ease that allows you to stay consistent over time and reach your goals.