Q: how can i lose 16 pounds of fat in 1 month and burning 450 calories daily what should my schedule be or how many times a day or how much should i eat

A: You cannot lose 16 pounds of FAT in just one month. You could lose 16 pounds of WEIGHT (which includes fat and muscle tissue, among other things) but that would be very counter-productive since you won't look any better than if you lost just 6-8 pounds of actual FAT (which is about most fat an average person can realistically lose in one month). Worse yet, fat weight loss like that almost guarantees that all that fat will come back fast (since you'd lose muscle when muscle is by far your best ally in burning fat).

So don't look for quick fixes and instead commit to take as much time as necessary to lose the extra fat FOR GOOD. That means losing weight no faster than 2 pounds per week and preferably even slower that that. Please fill out http://www.mikesfitness.com/content/fitnessguide specifying 'Lose Fat' as your goal and follow the diet + exercise programs it provides. Good luck!