To lose weight, you need to create a calorie deficit, which means burning more calories than you consume.

The number of calories you need to burn depends on your current weight, activity level, and weight loss goal.

A safe and sustainable rate of weight loss is about 0.5 to 2 pounds per week.

On average, a pound of body weight is roughly equivalent to 3,500 calories.

To lose one pound per week, you need to create a deficit of approximately 500 calories per day through a combination of diet and exercise.

It's essential to focus on both calorie intake and regular physical activity for effective weight loss.

Consult with a healthcare professional or a registered dietitian to determine a personalized calorie and exercise plan based on your specific needs and health goals.