The answer: 500 fewer calories per day than you burn. That's it. One pound of fat equals 3,500 calories, so a 500-calorie daily deficit = 1 lb lost per week.
Find out exactly how many calories you should eat to lose weight safely
Math is easy. Tracking is hard.
Knowing you need a 500 calorie deficit is simple. Actually eating 500 fewer calories? That requires tracking. 465cal makes it instant.
It's straightforward:
So if your body burns 2,000 calories per day (your TDEE), you'd eat 1,500 calories to lose 1 pound per week.
Use the calculator above to find your exact maintenance calories, then subtract 500.
Yes — and here's why it works better than faster weight loss:
At 1 lb/week, you'll lose 12 lbs in 3 months, 25 lbs in 6 months. That's life-changing — and it sticks.
Use the calculator above to find your maintenance calories, then subtract 500. That's your daily target.
Download 465cal and log your meals. Just take photos — AI handles the math. Aim for your target daily.
Check your weight once per week, same day, same time. Expect 0.5-1.5 lbs of loss per week on average.
Yes, with a larger deficit. A 750-calorie deficit = ~1.5 lbs/week. A 1,000-calorie deficit = ~2 lbs/week. But larger deficits are harder to sustain and may cause muscle loss. For most people, 1-1.5 lbs/week is optimal.
Be careful. Fitness trackers overestimate calorie burn by up to 93%. If you exercise, eat back only 25-50% of those "burned" calories — or better, don't eat them back at all if weight loss is your goal.
Two reasons: 1) As you lose weight, your body burns fewer calories (lower TDEE), so you need to recalculate. 2) Water retention can mask fat loss temporarily. Stick with it — the trend matters more than any single week.
The 500-calorie deficit only works if you actually hit it every day. Most people fail because tracking is tedious. 465cal fixes that.
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Medical Review by 465Cal Nutrition Team • Fact-checked for accuracy