Have you seen here many talk about 3500 calories being equal to one pound? Whatever you intake to maintain your weight just reduce that by 500 calories per day and you should loose a pound every 6-7 days! (So much easier to gain right? Ya I know! Not fair! ) many here are also cutting some carbs from their diet too (KETO) and that should make things happen a bit faster too. Calories In Calories Out!