1 pound of fat = 3500 calories (technically, they are kilocalories, but….) so to lose 1 pound of fat/week, you must burn 500 calories/day more than you are taking in each day. To lose 2 pounds/week, you must burn 1000 calories more than your daily caloric intake. 2 pounds/week is a very safe weight loss goal. Remember, muscle is more dense than fat & burns more energy so as you replace fat with muscle, you may not see changes you want on scales but your clothing should tell the real story!