The calorie deficit must be subtracted from the total calories you consume each day to maintain your weight. For example, a man eating 2000 calories a day could cut back 250 calories in food intake and step up his workout to burn an extra 250
calories every day. If he follows that for one week he will have created a 3500
calorie deficit for the week and will have lost one pound. (Note: you must burn off 3500 calories to lose 1lb. of fat so you need a daily 500 calorie deficit to maintain your 1lb. per week weight loss.)
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