how many calories do i eat to lose 2lbs a week?
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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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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day. Instead of creating that deficit solely by eating less, White recommends mixing in exercise as well.
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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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Eckel said. “Reduce calories by 500 calories per day to lose about a one pound a week, or cut 1,000 calories a day to lose about two pounds a week.”
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If you ate 1300 calories on keto and lost 2 lbs in a week, you'd have to use 1000 calories from fat stores. That means that 1000 calories of expended energy are external of your diet a day, for 7 days.
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An average woman needs to eat about 2000 calories per day to maintain their weight and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors.
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For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.
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Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week. However, this depends on numerous factors.
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The safest weight loss is around 1 pound per week if you weigh under 150 pounds, and 1 to 2 pounds per week if you weigh over 150 pounds. This will be a 500-calorie-per-day deficit through a combination of exercise and cutting calories.
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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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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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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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Most women should be able to lose 1-2lbs a week by restricting their daily calorie intake to 1,400 calories, and most men should be able to lose weight on 1,800 calories. If you're following a 1,400- calorie diet you should aim for around 300 calories for breakfast, 350 for lunch and 500 for your evening meal.
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STEP-2: Eat 1,000 less calories than your 'daily calorie burning' to lose 1 kg per week. » Men should not eat less than 1,600 calories a day and women should not eat less than 1,200, without medical supervision. » The ideal rate of weight loss should not be more than 0.9 to 1 kg per week.
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Experts typically recommend cutting about 500 calories per day to lose fat at a sustainable rate, which is just about one or two pounds per week, says Turoff. Unless you have a significant amount of weight to lose—like, 100 pounds or more—you can't really lose more than that pound or two of pure fat that fast.
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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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Generally, it is recommended that an average woman should consume about 2000 calories per day to maintain weight, and 1500 calories to reduce one pound of weight per week. For an average man, the daily recommended calorie intake should be around 2500 to maintain weight, and 2000 to lose one pound per week.