How many calories do I need to eliminate to lose weight?

In order to lose one pound of fat you must create a 3,500 calorie deficit below your maintenance calorie needs. The simplest way to manage this is to cut back in small ways throughout the day.

If you are currently maintaining your weight and you decrease your intake by about 500 calories a day, you will lose one pound in a week. Most women will lose about a pound a week eating 1,200 to 1,500 calories; most men will lose a pound a week eating 1,400 to 1,800 calories. But everyone is different and if your weight isn’t doing what you would expect then record your food intake for a few days and being honest with yourself decide specifically where else you can realistically cut back.