How many calories does the average body burn a day, even while sitting or raking leaves? Calculate the precise deficit needed to lose 2 pounds a day through diet and activities like biking.
The number of calories you need to maintain a body weight of 145 pounds depends on your age, your height and how active you are on a regular basis. To lose weight, you need to take in fewer calories than it takes to maintain your weight.
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Restricting your caloric intake to a level that produces a calorie deficit -- while supporting your nutritional needs -- leads to healthy weight loss. Planning meals and snacks that align with your calorie target and that include a healthy mix of nutrients can help you meet your weight goals and improve your health.
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Following a 1,200-calorie diet and getting daily exercise are generally safe strategies for weight loss. At the same time, the more active you are, the more energy you need. The maximum recommended rate of weight loss is 2 pounds per week, unless your doctor recommends a different strategy for health-related reasons.
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