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Dr. Frog MD
Weight Training increases your heart rate. An increased heart rate means you burn more calories than you would at rest. Thus, it's acceptable to count the calories burned as you would a light cardio session, really.
Now, you want a DEFICIENCY of 1000 calories from your maintenance calories. I don't know your height, age, or activity level, so I'm using 5'8" and 21 years old and a moderate activity level (work out ~5 days/week). To MAINTAIN your weight you should eat around 4400 calories a day. You obviously don't want that.
To lose 2 pounds a week (max recommended), you should limit yourself by 1000 calories a day, because one pound is 3500 calories. You can do this by eating only 3400 calories a day and sitting on your ass the whole time. Or, you could eat 500 less calories and burn 500 calories with exercise.
Of course, in your shape it's probably safe to say "Fuck you" to the recommended max weight loss/week, and probably lose up to 4 pounds a week (with enough work). Personally, I went for 3 at the start, and that's probably the safest and easiet to keep with, but if you burn more that's fine too.
So, limit yourself by 2000 calories a day for 4 pounds a week, or 1500 calories for 3 pounds a week.
tl;dr: You combine however many calories you are under your maintenance intake and how many calories you burn with exercise to compute how much you'll lose a week. You can lose weight without any exercise, though you'll probably lose muscle, and it's nearly impossible to get 3+ pounds/week without losing some calories from exercise.
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