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Hi Sherrylmani,   To lose 2 pounds per week you need a daily calorie deficit of 1,000 calories each day.  You can achieve this 1,000 calorie deficit by restricting calories and increasing physical activity.  (1 pound equals 3500 calories)   However, before you can determine how many calories you need to eat each day you need to know your energy needs to maintain your weight.  Here's a link to a fat/calorie calculator here at health central - http://www.healthcentral.com/cholesterol/dailyfat-3432-143.html.   I recommend restricting calories by 250-500 calories per day and "burn" the remainder needed to lose weight with physical activity.   All the best, Lisa Nelson RD Best Way to Lose Weight