This is exactly how you can lose a pound a week.
If your goal is to lose a pound in a week, then you've come to the right place. A goal of losing 1 pound in a single week is a great goal. Sometimes people try to lose many pounds per week and when you do that, you also lose muscle mass.
This is how you lose a pound a week. There are 3,500 calories in one pound of fat. This means that if you were to divide 3,500 calories by 7 days (a week), you come to 500 calories per day. With that in mind, first you need to calculate your BMR. Take our free physical analysis to see what your BMR is. Once you know your BMR, you can tack on a few hundred more calories depending on how active you are throughout the average day. If you're generally sedentary and aren't active at all, add 200 calories. If you're really active and exercise a lot, you can add up to 700+ calories. Your BMR is your basal metabolic rate, it's how many calories your body burns on its own. Any additional calories you burn in a voluntary is added onto that number, which gives you your daily caloric expenditure (aka, how many calories your body is burning).
Once you have that number, then it's a matter of subtracting 500 calories from it. If your number for instance came to 2,800 calories, then you need to consume no more than 2,300 calories. This gives you a 500 negative caloric deficit, which will help you lose a pound per week! As you can see, you can play around with your diet or exercise more. If you train really hard, then it allows you to eat more calories in your diet, or vice versa.