# Calculate A Calorie Deficit to lose 1lb of fat a week

Most women want to lose weight and try very hard, but without understanding the basics of being in a caloric deficit and how to start estimating this, it's a difficult road.

What you will need:

1.) Knowledge: 1lb of fat is made up of 3,500 calories. Therefore to lose 1lb of fat a week we need to create a deficit of 3,500 (500 calories deficit a day). Secondly, there is something called your BMR which is the number of calories your body burns even if you just wake up and stay in bed all day. This is the number of calories it uses just to breathe oxygen and be alive (nothing to do with movement)

2.) Know your BMR (Basal Metabolic rate) Type in BMR calculator into google, choose any and enter your details to get your BMR number.

3.) Get an Apple watch or exercise tracker. Wear it in the gym and see how many calories you burn during a typical workout and record that number as "Exercise Calories"

Now put it all together:

Lets say your BMR is 1500 calories and your exercise calories are 500. This means you will burn 2000 calories on an average day.

So this means if you eat 1500 - you will then create your 500 calorie deficit for the day.

*All these calculators are estimations. The best way to use this data is to use it as a starting point. By this measurement I would start by eating 1,500 calories a day for 2 weeks and see how much weight I lost per week. If its dropping too fast, I would then add in an extra small amount of calories (such as 200) and see what changes. Its all trial and error!

Hope this helps you girls for the basics! Comment any questions and I'll revert back to you ASAP

Thanks!

Nicky