How many calories should I eat to lose 2 lbs a week?

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How many calories should I eat to lose 2 lbs a week?

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No one can tell you that without knowing how heavy and active you are, and other baseline things.

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Working out to lose weight is a bad strategy. So is trying to go at the maximum safe rate of loss, namely 2 pounds per week. You can only get an approximation of a calorie budget anyway, since it’s the deficit you need to know, and that’s based on what has been maintaining your weight.

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Weight loss is a numbers game. Eat fewer calories than you burn and you’ll lose weight. Not everyone burns the same number of calories daily, so not everyone should eat the same number of calories to reach their weight-loss goals. Determine your own daily calorie needs, then create a deficit of 1,000 calories a day to lose 2 pounds per week. For some people, this rate may be too aggressive, and they’ll need to amend their goals to lose weight more slowly.

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Maybe 1500 calories. Add some or subtract some depending on how you handle that. If you’re going for a net weight loss of 2 lbs per week over a long period of time, maintaining willpower is going to be key. I suggest doing that by not letting you get overly hungry.

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This doesn’t need opinion, this is science. A pound of fat is 3500 calories, so 2 pounds would be 7000 calories. So that’s a 1000 calorie deficit per day.

You can estimate how much your body burns (TDEE) by entering your stats and body fat percentage at the iifym TDEE calculator (google it) or the muscleforlife TDEE calculator. If you subtract 1000 from that, that’s the 1000 calorie deficit level and that’s your answer.

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