to lose one pound a week you must expend about 3 500 calories. to lose 1 pound of body fat in a week you need to burn 500 calories more than you eat each day. by exercising regularly you will increase calories burned if you have been accustomed to a sedentary lifestyle. you can create a 500 calorie deficit by exercising more and eating less.
how many calories should i cut to lose a pound a week?