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It depends a lot on your individual body, but for a male with a relatively sedatary lifestyle, you take your weight in lbs and multiply by 12, and for a much more active lifestlye multiply by 16 (Or choose a number depending on where you fit on the continuum)

Then to lose weight eat 1000 calories less each day than that total, and you'll lose 2 pounds every week.

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15y ago

What else can I help you with?