There are 7,000 calories in two pounds of fat, so to lose two pounds a week ... (15.42 × height in inches) − (2.31 × age in years) + 43 Sedentary: BMR x 1.2 Lightly active: BMR x 1.375 ...

“It can be safe to lose two pounds a week if we can guarantee that the weight loss is mainly from fat, not muscle,” says Dr.