How many calories should i eat a day if i want to lose 3 pounds a week?

1. Since one pound of fat equals roughly 3500 calories multiply that by the number of pounds you wish to lose per week

(3 * 3500 = 10,500)

2. Divide that number by 7 days, and that's how many calories you need to restrict daily:

(10,500 / 7 = 1500)

3. Find how many calories you expend daily and subtract the number to restrict.

• For example if your daily needs are 2500, subtract the 1500 which leaves you 1000, not very man.

• (2500 - 1500 = 1000)

4. You can increase your exercise daily to help you meet your calorie deficit. For example you can eat 1500 calories daily and burn 500 through exercise (check options on the nutritiondata.com site) by riding a bike at moderate effort for an hour a day.