Maybe summer came too fast or perhaps you have a last-minute event that you want to look your best for. In any case, the fitness industry is no stranger to the need for quick change. However, health doesn’t happen over night. The fact is, if it took you more than two weeks to get the body you have today, it’s going to take you more than two weeks to reverse it. With that said, no day is better than today!

If you take the time to start on your transformation right now, you could definitely begin seeing progress in the next 14 days. It may not be the tremendous transformation you have in mind, but it’s a step forward. Fortunately, weight loss is very scientific. It’s all about calories in and calories out, which means you can calculate exactly how much weight you could lose over the next two weeks with a simple formula.

First, you’ll want to know how many calories are in a pound. It is generally said that, in order to lose one pound of fat, your body will have to burn 3,500 calories. It’s also well-known that professionals promote losing no more than 2-3 pounds of fat per week. This is considered a healthy rate. If you lose a lot of weight too quickly, it can cause health complications and even lead to loose skin. So, with this rule, you could lose up to 4-6 pounds in the next 14 days–which is actually quite substantial!

In order to do that, you’ll need to start by adding up the calories. If you want to lose 2 pounds each week, you’ll need to create a 7,000-calorie deficit. That means a deficit of about 1,000 calories per day. This may or may not be doable, depending on how many calories you need to maintain your current weight (which depends on your gender, age, and body type) and how many calories you are able to burn each day through exercise.

As an example, let’s say you weigh 150 pounds, live a sedentary lifestyle, and eat about 2,000 calories a day to maintain your weight. It’s generally thought to be unhealthy to eat less than 1,200 calories in a day, but if you bump your intake down to 1,200, you already have an 800 calorie deficit. If you are willing to put in the work, you can burn an additional 200 calories through exercise and, viola: keep it up for 2 weeks and you could be 6 pounds lighter!