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, either through diet, exercise, or a combination of both
. A common approach is to aim for a daily calorie deficit of 500 calories, which theoretically leads to losing about one pound per week (500 calories/day × 7 days = 3,500 calories)
. However, this is a simplified guideline, and actual weight loss can vary depending on factors like your body composition, metabolism, gender, activity level, and how your body adapts to weight loss
. For sustainable weight loss, experts often recommend a calorie deficit between 500 and 750 calories per day, adjusted based on your total daily energy expenditure (TDEE) and personal health goals
. In summary:
- About 3,500 calories burned beyond intake equals roughly 1 pound lost.
- Creating a daily 500-calorie deficit is a practical starting point for losing 1 pound per week.
- Individual results may vary due to metabolic and physiological factors.
Always consult a healthcare provider before starting a weight-loss plan to ensure it is safe and appropriate for your situation
