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Calculate your resting BMR, then add however many calories you burn in a day. Subtract your net calories (no lower than 1200). Then divide this number by your desired deficit (between 500-1000, which will result in a 1-2 lb loss per week.) Calculate resting BMR here: http://www.bmi-calculator.net/bmr-calculator/
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Net calories should never be below 1200 or your body begins to store fat and lose lean muscle. Work out to burn fat and gain lean muscle, since lean muscle allows you to burn more calories naturally while resting (BMR.) I net around 1300 calories/day and consume about half of the calories I burn back in order for my body…
