While it is almost impossible to predict how much weight you will lose from exercising, The Centers for Disease Control and Prevention notes that individuals who lose weight at a healthy rate (between 1 and 2 pounds per week) by using a combination of physical activity and healthy eating habits have more success keeping the weight off.
You need to burn 3,500 calories to lose one pound of body weight. The exact amount depends on the exercise that you are doing along with your rate of exertion. "Fitness" magazine reports that running at an aggressive rate of 6 miles an hour for 30 minutes can burn approximately 400 calories. In a similar fashion, indoor cycling for the same amount of time can give you a 425-calorie deficit.
Source: https://www.livestrong.com/article/392272-much-wei...

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