If I want to lose 2 pounds per week, how many calories do I need to burn?

Hi I weigh about 23 stone that’s about 147 kg or 322 pounds and would like to lose 2 pounds a week
i calculated my BMR & RMR
My BMR is 3,470 and my RMR is 3,060
i am about 6 foot 2 and Only 18 i usually eat 2000-2800 calories maybe a bit less
and i really need to lose weight any tips about exercising and that are also welcome

Well 1 pound of body fat is about 3500 calories. And I also agree that fad diets are not only just like they are called just a fad but most of them are extremely unhealthy. True weight loss comes slowly. It didn’t take just a couple of months to put on the weight so it wont only take a few months to take it off. The best bet is to go slow and steady with the weight loss until you reach your goal.

Here is the formula i used to reach my weight loss goals.

once I found that 1 pound of body fat contains 3500 calories I just started with combination of diet and exercise subtracting 500 calories a day. So for example 7 days a week you go on the elliptical machine for 40 min and burn 500 calories. in 7 days you will have lost at least 1 pound. and that is without changing your diet.

In your case you would just need to between diet and exercise burn or reduce your calories by 1000 a day and you will be loosing around 2 pounds a week if I were you i would try to reduce calories by around 500 a day and try to burn at least 50 a day by exercising. Just remember your body can adapt to things very quickly so routines will have to be changed every once in a while to kind of keep your body guessing. but the most important thing is to be healthy and keep at it because building a new habit is very had at first but with motivation anything can be accomplished. i hope everything works out for you. good luck !!

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