A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:
500 x 7 = 3,500
It's easy to see that a calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week. And that's a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy. Losing weight too quickly has other disadvantages.
So a basic rule is calculate your Basal Metabolic Rate (BMR), or the calories you burn in your normal everyday without extra activities. Add to that how many calories you burn in your workouts, then for weight loss as a goal subtract those 500 calories. The number you get is what you will need to replenish yourself daily with a small deficit for weight loss. If you can create the 2lb per week deficit comfortably go for it just don't starve yourself!!
Just some thoughts
LEARN ABOUT CALORIES
http://www.caloriesperhour.com/tutorial_pound.php
BMR CALCULATOR, EXERCISE AND FOOD TRACKING
http://www.livestrong.com/basal-metabolic-rate-calculation/
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