Will running two miles per day on a standard 2000 calorie diet help me burn body fat and gain muscle?

I’m currently an overweight/obese (BMI slightly under 30). Will running two miles per day on a standard 2000 calorie diet help me burn body fat and gain muscle?
Also, how long would it take me to burn 20-30 pounds?

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If drinking protein shakes, must you work out longer to create a calorie deficit to lose body fat?

A calorie deficit helps a person lose weight, but then is it recommended to also gain muscle mass? When lifting, I drink two protein shakes per day plus meals which can total well over 2000 calories each day. If my BMR is 1550 cal per day, wouldn’t I actually gain body fat than lose it, even with exercise? Does this mean I have to simply work out longer to create a calorie deficit?

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Calorie Heart Rate Pulse Watch: Five Modes: Sports Watch

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Select Heart Rate Watch is an excellent workout companion by providing helpful information to achieve your fitness and weight loss goals. The display features include showing your heart rate with touch of your thumb, your personalized heart rate, and the number of calories burned while exercising. Additionally, you can monitor your heart rate throughout the day and also track your calories consumed .

Five Features: Clock Mode, Stopwatch Mode, Alarm Mode, Exercise M… More >>

Calorie Heart Rate Pulse Watch: Five Modes: Sports Watch

Highgear VIA Body Fat Analyzer Pedometer with Calorie Counter, Watch, and Chronograph

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Highgear’s VIA pedometer with unique flip up clip design features a safety panic alarm, distance traveled, step and calorie counter, chronograph, and time display…. More >>

Highgear VIA Body Fat Analyzer Pedometer with Calorie Counter, Watch, and Chronograph

Omron HJ-105 Pedometer with Calorie Counter

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A digital pedometer can help you track your exercise program progress and make it easier for you to set and reach your exercise goals. Simply set the time, your weight and stride length – and start moving!Amazon.com Product Description
The Omron HJ-105 Pedometer with Calorie Counter is a digital pedometer that displays time, aerobic steps, distance in miles, and even calculates calories/fat grams burned. This digital pedometer can help you track your exerc… More >>

Omron HJ-105 Pedometer with Calorie Counter

Digital Pedometer with Calorie Fat Analyzer

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Brand New 2 in 1 Pedometer with Body Fat Analyzer and Calorie Counter. Display Modes: Step Count, Calorie (kcal), Distance (km). Step counts: 0 – 99,999. Distance: 0 – 999.99 km. Stride setting for distance count (unit: cm). Weight setting for calorie count (unit: kg). Height setting (unit: cm). Age setting (unit: year). Display accuracy: 0.1%; Clock & alarm function. Pedometer can store data for up to 5 people. Built-in belt clip. Simply clip it to your belt or wai… More >>

Digital Pedometer with Calorie Fat Analyzer

New Balance VIA Body Fat Analyzer Pedometer with Calorie Counter, Watch, and Chronograph

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Product Description
Highgear’s VIA pedometer with unique flip up clip design features a body fat analyzer, distance traveled, step and calorie counter, and time display…. More >>

New Balance VIA Body Fat Analyzer Pedometer with Calorie Counter, Watch, and Chronograph