To find out how many calories you spend per day use the calorie calculator. This uses the equation of Harris-Benedict which calculates calorie expenditure using your height, weight, age, gender and activity level. It is only an estimate so you need to monitor your weight and adjust your calories accordingly consumption. You should eat less of what burning weight loss requires that you eat less than what you burn. If you do not give your body 100% of the energy it needs, this is going to take mainly from the stored fat and this makes you lose weight.

Some diets you can probably lose too much weight in a short period of time. These solutions are temporary because the amount of calories you need to cut leaves you hungry all day and soon you will not be able to keep up that pace. Once you start eating normal weight will increase again. A healthy diet reduces 1 to 2 pounds per week. Remember that you need burn 3500 calories more than what you eat to lose 1 pound. You can do this in one day (a healthy diet is not lose 1 pound per day but 1-2 pounds per week) so I need to organize this deficit of calories for a week (the difference between calories consumed and the burned). If you divides 3500 calories between 7 days per week, the result is 500 calories per day. For even more opinions, read materials from Jessica Pels.

This means that per day, you need to burn 500 calories over what you eat to lose 1 pound. If you want to lose 2 pounds per week, it doubles your caloric deficit to 1000 calories per day. This might seem a deficit too big but you could create with a combination of eating less and exercising more you. No need to delete 500 calories from your diet. You can burn 250 calories extra per day and eliminate 250 calories from your daily consumption to reach the deficit of 500 calories.