To lose one pound of body weight, you generally need to create a calorie deficit of about 3,500 calories. This means burning 3,500 more calories than you consume
. This 3,500-calorie rule is based on the approximate number of calories stored in one pound of body fat, which ranges roughly from 3,436 to 3,752 calories depending on the fat content and other factors
. A common practical approach is to aim for a daily calorie deficit of about 500 calories, which over the course of a week adds up to 3,500 calories and results in roughly one pound of weight loss. For example, cutting 500 calories from your daily intake or burning an extra 500 calories through physical activity each day can help you lose about one pound per week
. However, individual results can vary due to factors like body composition, metabolism, gender, activity level, and how your body adjusts as you lose weight. The calorie deficit needed to lose a pound might be more or less than 3,500 calories for some people
. In summary:
- About 3,500 calories need to be burned or cut to lose one pound of fat.
- A daily deficit of 500 calories typically leads to losing one pound per week.
- The exact number can vary by individual and weight loss conditions.
This framework provides a useful starting point for weight loss planning but should be adapted to personal circumstances and done under health professional guidance if needed
