Quick Answer
To lose 1 pound per week, you need to burn approximately 500 calories more than you consume each day. Since there are 3,500 calories in 1 pound of fat, creating a daily 500 calorie deficit results in 1 pound lost per week (500 x 7 days = 3,500 calories).
How Many Calories Are in a Pound of Fat?
A pound of fat contains about 3,500 calories. This means if you cut 500 calories from your daily diet or burn 500 calories more per day through exercise, you will lose about 1 pound per week (500 calories x 7 days = 3,500 calories).
This is because a calorie deficit of 500 calories per day leads to a weekly deficit of 3,500 calories, which equals 1 pound of fat.
The Math Behind 1 Pound of Fat Loss
Here is the math behind losing 1 pound of fat through a daily 500 calorie deficit:
- There are 3,500 calories in 1 pound of fat
- To lose 1 pound of fat per week, you need a daily calorie deficit of 500 calories (500 x 7 days = 3,500 calories)
- A 500 daily calorie deficit leads to a 3,500 weekly deficit
- A 3,500 calorie deficit equals 1 pound of fat lost
So in summary, burning 500 extra calories per day or cutting 500 daily calories from your diet will result in a weekly deficit of 3,500 calories, leading to 1 pound of fat loss.
How Many Calories to Burn to Lose 1 Pound per Week
To lose 1 pound per week through calorie burning alone, you need to burn approximately 500 extra calories per day.
Here are some examples of how you could burn 500 extra calories daily to lose 1 pound per week:
- Brisk walking for 60 minutes – burns around 300 calories for a 155 lb person
- Jogging for 30 minutes – burns around 300 calories for a 155 lb person
- Swimming laps for 60 minutes – burns around 500 calories for a 155 lb person
- Hiking for 60 minutes – burns around 370 calories for a 155 lb person
- Cycling for 60 minutes – burns around 500-600 calories for a 155 lb person
- High intensity interval training for 30 minutes – burns around 300+ calories for a 155 lb person
You can also combine activities. For example, brisk walking for 30 minutes (150 calories) plus cycling for 30 minutes (300 calories) would burn approximately 450 calories.
The exact amount of calories burned depends on your weight, intensity level, and type of activity. But aiming for 500 extra calories burned per day through cardio exercise and other calorie-burning activities will put you on track to lose about 1 pound per week.
Calorie Burn Per Activity
Here is an overview of the approximate calories typically burned per hour of activity for a 155 lb person:
| Activity | Calories Burned Per Hour |
|---|---|
| Walking (2 mph) | 185 calories |
| Walking (3.5 mph) | 300 calories |
| Light jogging (5 mph) | 372 calories |
| Hiking | 370 calories |
| Swimming freestyle | 500 calories |
| Bicycling (moderate effort) | 295 calories |
| High intensity interval training | 400-600 calories |
As you can see, activities like jogging, swimming, hiking, and high intensity interval training burn the most calories per hour. Aim for those to reach a 500 daily calorie deficit through exercise.
How to Burn 500 Calories Per Day
Here are some tips for burning an extra 500 calories per day to lose 1 pound per week:
Do Cardio Exercise Most Days of the Week
Engage in moderate to high intensity cardio exercise like brisk walking, jogging, cycling, swimming, or HIIT for 45-60 minutes most days of the week. This creates a significant daily calorie deficit.
Incorporate Strength Training
lift weights most days of the week using challenging weights. This builds metabolism-boosting lean muscle.
Take the Stairs
Skip the elevator and take the stairs whenever you can. This burns extra calories throughout the day.
Park Farther Away
When running errands or commuting, park your car farther away so you have to walk more. Take a few extra laps around the parking lot or building.
Walk or Bike More
Walk or bike instead of driving short distances of 1-2 miles. This adds extra calorie burn to your day.
Stand More
If you have a desk job, stand while working instead of sitting for part of the day. Stand while talking on the phone or watching TV.
Fidget and Pace
Fidget, walk around, and pace while on calls or thinking through problems. This burns extra calories.
Consistency with your 500 daily calorie burn is key. Exercise most days per week and look for little ways to squeeze in extra physical activity outside of workouts.
How Many Calories to Cut to Lose 1 Pound
Along with burning 500 extra calories through exercise, you can also create a 500 calorie per day deficit through your diet.
Cutting about 500 calories per day from your regular diet without increasing physical activity would also lead to about 1 pound of weight loss per week.
Here are some tips for cutting 500 calories per day through diet:
- Skip desserts, sodas, juices, coffee drinks with cream and sugar, and alcoholic drinks.
- Reduce portions of meat, cheese, and fatty foods.
- Load up on non-starchy vegetables which provide volume and nutrients with minimal calories.
- Choose whole grains like oats, brown rice, and quinoa instead of refined grains.
- Eat more fiber from vegetables, fruits, beans and lentils which fill you up.
- Read nutrition labels and be mindful of servings and calories per serving.
- Stick to water, unsweetened tea, and black coffee for zero-calorie beverages.
Cutting carbs and sugars tends to remove a significant amount of calories for most people. But the key is being in an overall daily deficit of 500 calories, whether through diet, exercise, or a combination of both.
How to Lose 1 Pound Per Week
Here is a summary of what you need to do to safely and effectively lose 1 pound per week:
– Calculate your daily calorie needs for weight loss. Reduce this by 500 calories per day to be in a deficit.
– Burn 500 extra calories per day through cardio and strength training exercises.
– Follow a reduced calorie diet, cutting out 500 calories daily through healthier food choices.
– Be consistent with your calorie deficit 7 days per week. Track progress and adjust as needed.
– Focus on nutritious whole foods like vegetables, fruits, lean proteins, beans and lentils.
– Drink plenty of water and avoid empty calorie beverages like juice and soda.
– Get enough sleep and manage stress levels to support your metabolism.
The combination of a 500 calorie daily deficit through diet and exercise will lead to fat loss of about 1 pound per week in a healthy, sustainable way. Be patient and consistent in your approach.
Conclusion
To summarize, losing 1 pound per week requires a daily calorie deficit of 500 calories. This can be achieved through additional exercise, diet changes, or a combination of both.
Aim to burn 500 calories per day through cardio and strength training. Also cut 500 daily calories by reducing portions, limiting junk foods and empty calories, and eating more vegetables, fruits and lean proteins.
Focus on safe, sustainable changes you can stick to long-term. Be consistent in your calorie deficit 7 days per week to see a steady rate of fat loss averaging 1 pound per week. Adjust your approach as needed based on your progress and health.
