To lose 1 pound of body weight, you need to create a calorie deficit of approximately 3,500 calories. This means you must burn 3,500 more calories than you consume
. A common and practical approach is to aim for a daily calorie deficit of about 500 calories, which would result in roughly 1 pound of weight loss per week (500 calories/day × 7 days = 3,500 calories)
. This calorie deficit can be achieved by:
- Eating fewer calories than your body needs, or
- Burning more calories through physical activity, or
- A combination of both.
Keep in mind that the 3,500-calorie rule is a general guideline and individual results may vary due to factors like metabolism, body composition, and how your body adapts to weight loss
. In summary:
- 3,500 calories = 1 pound of fat
- A 500-calorie daily deficit = about 1 pound lost per week
This is the standard recommendation for healthy and sustainable weight loss
