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ALBANY, GA -- For today’s Facebook Story of the Day you wanted to know how to lose weight safely.

Tony Powell, the owner of Tony’s Westside Athletic Club, said it is easy; all you have to do is some math.

“Typically healthy weight loss is between one and two pounds per week,” said Powell. “So, if somebody wanted to lose a pound a week, they would take their calorie maintenance level, and subtract 500 calories a day, and that would be their new calorie intake for each day.”

To get your resting metabolic rate, or calorie maintenance number, multiply your weight by 13, add the average number of calories burned throughout the workout (about 500 for an hour of exercise). The number is the number of calories a person needs to maintain his or her current weight.

To lose weight, experts recommended subtracting 500 calories from your maintenance number to lose one pound per week. To lose two pounds per week, subtract 1,000 calories from your maintenance number.