Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal
200 calories each day-decreasing your caloric intake would remove 2100 calories a week, with 1400 unaccounted for. Therefore, the remaining calories could be split up equally between the seven days, with 200 burned each day
