Calorie Deficit Calculator

calorie counting

How many calories do I need to lose 2 pounds per week?

If your goal is to lose 2 pounds per week, then you should try to consume about 1k calories less per day. This is because there are approximately 7700 in 2.2 pounds or 1kg of fat.

This is, of course, much easier said than done. To make like a little easier, use my free, no sign up required, calorie deficit calculator to determine your caloric needs.

DICLAIMER: Always consult your doctor before beginning any kind of diet or exercise routine. Reducing your calories too much can result in dizziness, fatigue, or worse. I'm not a doctor, nor do I play one on T.V.







Activity Level

Target Weight


To help you along your fitness journey, check out these great workout routines. I split them up into upper and lower sections but feel free to customize as you see fit.

Upper Body Workouts

  • Push-ups: 3 sets, 15 reps
  • Pull-ups: 3 sets, 10 reps
  • Bench press: 4 sets, 8 reps
  • Incline dumbbell press: 4 sets, 10 reps
  • Barbell rows: 4 sets, 10 reps
  • Lat pulldowns: 3 sets, 12 reps
  • Overhead press: 4 sets, 10 reps
  • Lateral raises: 3 sets, 15 reps
  • Bicep curls: 3 sets, 12 reps
  • Tricep pushdowns: 3 sets, 12 reps

Lower Body Workouts

  • Squats: 4 sets, 10 reps
  • Deadlifts: 4 sets, 8 reps
  • Leg press: 4 sets, 12 reps
  • Lunges: 3 sets, 10 reps
  • Leg curls: 3 sets, 15 reps
  • Leg extensions: 3 sets, 15 reps
  • Standing calf raises: 3 sets, 20 reps
  • Seated calf raises: 3 sets, 20 reps
  • Glute bridges: 3 sets, 15 reps
  • Step-ups: 3 sets, 15 reps

If you don't have the equipment needed for these exercises, head down to Wal-Mart or Dick's Sporting Goods and grab a pair of kettle bells.

A pair of 20 - 30 pound weights should be less than $90 in total. Once you have them, start to do farmer walks a few times a week.

It's a simple but immensely effective exercise that involves you carrying one kettle bell in each hand and walking as long as you can. It sounds easy but about half a mile in, you'll expercience forearm and deltoid burn that you have seldom ever felt in your lifetime!

Matt Irving is the CEO of Super Easy Tech, LLC.
Matt is the founder of Make It Super Easy and creator of Super Easy CRM. He is a beast of a software engineer, blogger, and gamer. Feel free to connect on any of the platforms listed below.

Posted by: Matt Irving on 7/04/2023