It sounds simple. You can lose 1kg per week which is not hard to do. In order to lose weight you need to burn more calories than the calories you consume. The number of calories you burn daily depends on your age, gender, size and activity level. For example, if you are consuming  1800 calories per day, in order to lose weight you need to consume only 1625 calories per day (as calculated above). Your BMR decreases as you lose weight, which means you need to eat even less as your weight goes down to continue to drop pounds. Conversely, if you are wanting to lose weight, this can be accomplished by consuming less calories or burning more calories, i.e. That means either eating fewer calories or burning more calories throughout your day. Well approximately 1 pound of fat = 3500 calories. Well, to lose roughly one pound of fat per week (a healthy goal) you need a 500-calorie-per-day deficit, he explains. To lose 0.5-1kg of body fat each week, you will need to create a calorie deficit of 200-300 calories each day. Note that calories should not be arbitrarily reduced to less than 1,200 calories without expert guidance. However, to meet the need to lose weight, they need to cut daily calories to about 1,500 calories. If subtracting 500 calories puts you below those numbers, you'll need to cut fewer calories from your diet and exercise more to burn the rest. Well, to lose roughly half a kilo a week (a healthy goal) you need a 500-calorie-per-day deficit, he explains. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. To lose weight, I need to eat 1000, calories, 1200 to maintain weight loss. This means that you should burn 175 calories per (1800-1625) day through exercise. keep in mind that you need to burn 3,500 more calories than usual to lose 1 pound. When you consume 3,500 calories fewer than you burn, you lose a pound. To lose weight -- It used to be recommended that to lose a pound per week you would need to decrease total calories by 500 a day. So, if your daily caloric requirement to maintain your weight is 2,500 calories, … Losing five pounds requires a deficit of 17,500 calories -- or 2,500 calories per day for a week. Weight loss is a matter of calories in versus calories out. It takes burning 3,500 calories to lose a pound. So, in this example: The number of calories you burn per day for normal body functioning is 1905. Changing Your BMR for Weight Loss. To lose one pound of fat per week, you'd need a 500-calorie deficit each day. So if our 185-pound man works out 2 to 4 days a week, eating 2,590 calories a day maintains his weight. One group was instructed to burn 300 calories a session, or about 1,500 calories a week, while the second group had to ramp it up and burn twice as much to rack up 600 calories a … Calorie burn and weight loss. Instead of creating that deficit solely by eating less, White recommends mixing in exercise as well.