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How Many Calories Do I Need to Lose 15 Lbs.?

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
How Many Calories Do I Need to Lose 15 Lbs.?
A man and woman are using rowing machines. Photo Credit monkeybusinessimages/iStock/Getty Images

In order to have a greater chance of dieting success, it is recommended to lose only 1 to 2 lbs. per week, according to the University of Maryland. Therefore, it will take you approximately 2 to 4 months to lose 15 lbs.

1 Lb. of Weight

The University of Maryland notes that 3,500 calories equals 1 lb. of body weight. In order to lose 1 to 2 lbs. per week, you will need to reduce your caloric intake by 500 to 1,000 calories per day. The most effective method of eliminating calories is through a combination of diet and exercise.

Quality Foods

Fitness Magazine recommends swapping junk food for more high-quality nutritious meals and snacks in order to easily cut calories. Whole-grain cereals, tabouli, broccoli, raspberries and artichokes top Fitness Magazine’s best foods list.

Exercise

Exercise is also an efficient way to help eliminate daily and weekly calories. Fitness Magazine recommends indoor cycling, jumping rope and running, which all burn over 400 calories per 30 minutes of activity.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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