The Basal Metabolic Rate Calculator will tell you how many calories you need daily to maintain your present weight. One pound of body fat is equivalent to 3500 calories. Therefore, you need to eat 219 calories less than your BMR figure to shed one ounce. That might not sound like a lot, but over a week, it's close to a half of a pound. If that's too slow, reduce your calorie intake by 500 calories and you'll lose a pound a week. It should be pretty obvious that the huge weight-losses promised by many diets are impossible to achieve without dehydration or starvation. It is also pretty clear that it is much easier to add a pound of fat than it is to lose one. Learn how to eat more food (no hunger) and less calories (more weight loss) with the No-diet Diet. Female   Male Weight:   Kilos (convert to pounds below) Height:   Inches Age:    Result:  CONVERT POUNDS INTO KILOS    Weight Units Converter       Select Unit              Kilograms Grams Pounds Ounces          Select Unit              Kilograms Grams Pounds Ounces