Note: To lose one pound per week, you will need to deficit 3500 calories, or 500 calories each day (3500 / 7 days = 500). However, women should not consume less than 1200 calories and men should not consume less than 1600 calories without medical supervision. (Example: your daily calorie needs are 1600, you are a woman and want to lose weight but deficiting 500 calories would put you at 1100 calories; instead use 1200 calories which will allow you to lose slightly less than 1 pound a week).