text: Unless your BMI is greater than 33, you should strive for no more than 2 pounds per week for permanent weight loss.  If your BMI is greater than 33, you may be able to lose more but should seek the guidance of a certified personal trainer or exercise specialist.  \n\nBest thing to do is just calculate your BMR (Basal Metabolic Rate) & AMR (Active Metabolic Rate) to give you a rough idea of your daily calorie expediture.  You can then adjust your diet and physical activity levels accordingly.\n\nBMI\nhttp://www.preventdisease.com/healthtools/articles/bmi.html\n\nBMR\nhttp://www.preventdisease.com/healthtools/articles/bmr.html