The amount of calories we ate to create our current weight is called our BMR (basal metabolic rate). Set your ‘daily caloric goal’ to less than your BMR. Set it to a daily deficit of 500 or more. POINT TO PURPLE CHART to lose 1 pound a week, set it to 500 calories less than your BMR To lose 2 pounds a week, set it to 1000 less Eat at least… 1200 calories for women 1500 for men 1800 for nursing moms