The simple answer: in order to lose 1 pound of weight, you need a 3500 calorie deficit. This caloric deficit can come from cutting calories from your diet, or expending more calories through exercise. Ideally, weight loss is best achieved by a combination of both.
In other words if your weight loss goal is 10 pounds in 3 months, you will need to a 35,000 calorie deficit over the course of those 3 months. Broken down, you will need to expend and cut an extra 389 calories every day.
Be Healthy. Be Balanced.
-Alicia and Nikki