how many calories should i eat to lose 2 lbs per week?
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Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.
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The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week.
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To Lose Weight But never consume fewer than 1,200 calories per day. * (Refer to Weight Management section for Program.) If you want to lose more than 1 pound a week, you will need to either reduce your calorie intake further,* or increase the amount of calories you burn with exercise.
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A man should eat fewer calories than he needs to lose weight effectively. As a general rule, you should cut approximately 500 calories per day or 3500 calories per week to lose a pound of fat. If you want to lose weight faster, you can double those numbers. Many meal plans for men use a standard figure for weight loss.
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So a 200-pound person who wants to lose two pounds a week will calculate that they need to cut out 1,000 calories a day. Keep this up and you could lose 50 pounds in 25 weeks! Always eat at least 1,200 calories a day. If you need to cut out more calories to meet your goal, do so by burning them through exercise.
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If you're counting calories, aim to cut no more than 500 per day. That will keep you in the healthy, gradual range of losing one to two pounds per week.
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So, what counts as 'healthy weight loss'? Current guidelines say 0.5 to 2 lb a week. This is based on a daily calorie deficit of 500 calories. As one pound of fat contains 3,500 calories, an individual should technically lose 1 lb over seven days.
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How Many Calories Should I Cut? Most experts recommend that you cut approximately 500 to 750 calories per day1﻿ to lose one to two pounds per week.
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How Many Calories Should I Cut? Most experts recommend that you cut approximately 500 to 750 calories per day1﻿ to lose one to two pounds per week. You can use this weight loss calorie goal calculator to figure out how many calories you should eat each day.
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To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week.
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You can make your own calorie-saving choices to add up to your goal deficit. Aim to cut back on calories and/or burn more to the tune of: 250 calories per day for a half-pound loss per week, 500 calories for a goal of losing a pound a week, or 1,000 daily calories to lose about 2 pounds per week.
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Decreasing your overall calories by 500 to 1,000 calories per day will turn into a weight loss rate of one to two pounds a week. Focus on nutrition, not calories.
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Set realistic goals Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
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Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week. Looking for a different calorie level? See our vegetarian meal plans at 1,500 calories and 2,000 calories.
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And if you want to lose weight, a healthy way to do that is to aim for losing no more than 1 or 2 pounds a week. Since 1 pound = 3,500 calories, in order to lose 1 pound a week, you'd need to have a weekly calorie deficit of 3,500 calories, Kohn says.
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So to lose one pound you'd need to eat 3,500 calories less each week, or burn 3,500 calories more than you consume. (You can also manually set your own calorie target). For example, let's say you want to lose 50 pounds.
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Most experts recommend that you cut approximately 500 to 750 calories per day1﻿ to lose one to two pounds per week. You can use this weight loss calorie goal calculator to figure out how many calories you should eat each day.