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Tone 360 Now should you be trying to lose fat you in order to decreasing the quantity you consume by about 500 calories per day. A pound of fat equals 3500 calories. At 500 calories per day and 1 week in 7 days you can decrease 3500 calories and lose one pound per week. Two pounds per week is the utmost Weight Loss goal for healthful eating. So, if your BMR is 2100 calories you want to shoot for 1600 calories per operating day. Once you have calculated your BMR and exactly what your calorie intake should be to reach your goals, you can take the final number of calories and divide them evenly throughout your daily foodstuffs.

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