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Since there are 7 days in a week this would mean losing a pound a week would require a 500 calorie daily deficit. Here are your next steps to. How To Find Your Daily Calorie Need Diabetes Strong Extra active Hard exercisesports 6-7 days a week plus physical job Your calorie count should put you in a slight caloric deficit of around 200-700 calories. Daily caloric needs . 500 Calories a Day Losing a pound requires burning an extra 3500 calories. Most gyms should be able to measure that for you or a trainer can give you a very good estimate just by looking. RMR makes up between 60 and 80 of the total calories used daily. Resting metabolic rate RMR Physical activity. Studies have repeatedly shown that women require less food to sustain their weight. 4 Proven Formulas to Estimate Calorie Needs. As an aid to your selection this table matches the four Lifestyle options to equivalent amounts of walking and pedometer steps. You cant outrun your fork it is hard to get your...