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How to Walk Off Weight 00 Calorie Diet Menu - 7 Day Lose 20 Pounds Meal Plan There is no rocket science involved in how to lose weight. So if you cut 500 calories from your typical diet each day, you d lose about 1 pound a week (500 How Many Calories Should You Consume Each Day To Use our calorie calculator to calculate how many calories you need to eat and burn per day if you want to lose weight.