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Calorie recommendations for the moderately active to retain their current weight is 2,000 to 2,500 for women and 3,000 to 3,500 for men. Since a pound of fat is 3,500 calories, you will need to eliminate 1,000 calories per day from your current average calorie intake to lose 2 pounds per week. To find your average caloric intake, keep track of how many calories you consume for seven days, and divide that number by seven.