Counting the Number of Calories in a Pound of Fat

When it comes to weight loss trends, counting calories tends to be a popular choice for a lot of people. But how much energy do you need to burn to lose a pound of fat? And how many calories should you eat when you’re trying to lose weight?

Registered dietitian Carly Sedlacek, RD, LD, answers these questions and explains why you should look beyond the scale for more effective strategies to lose weight.

How many calories do you need to burn to lose a pound?

Original research dating back to 1958 suggests there are 3,500 calories in a single pound of fat. Because of those estimates, it’s long been believed that if you ate 500 fewer calories every day (adding up to 3,500 fewer calories each week) or burned more than 500 calories a day through exercise, you could lose one pound a week.

But unfortunately, the 500-calorie deficit rule is more of a guideline and not an exact science. Modern research has expanded our understanding of how calories work when it comes to weight management.

“That rule tends to overestimate the amount of actual weight loss because there are more things to consider than just calories,” says Sedlacek. “Having a deficit of 500 calories every day could work for some people, but it’s not always ideal.”

Daily calorie recommendations vary for many reasons. First, everyone processes calories differently.

The percent daily value (%DV) on nutrition labels is also based on a 2,000-calorie daily diet, which, again, isn’t always ideal. Calorie counts on nutrition labels aren’t always exact either, swinging as high as 20% from the actual calories you’re consuming.

Other factors contribute to your ability to lose a single pound of fat, too, including your:

• Metabolism
• How much muscle you have
• Level of physical activity
• Body composition
• Age
• Genetics
• Medical history and any chronic health conditions

“You can aim to lose a half a pound to two pounds every week, but how much you lose and how fast you lose can vary,” notes Sedlacek. “You might not lose any weight for the first couple of weeks, or you could lose it more quickly.”

A better approach to losing pounds

Calorie counting is often a good place to start when you’re trying to lose weight — but it’s not for everyone.

“Sometimes, counting calories and focusing too much on the numbers can cause more anxiety, leading to someone not eating enough calories or disrupting their relationship with food,” warns Sedlacek. “Some people really like to have that data, but there are different forms of accountability that might be more helpful than calorie tracking.”

If you’re working on weight management, consider these strategies instead.

Focus on balancing your plate

“It’s important to think about where our calories come from and look at what we’re eating,” clarifies Sedlacek. “Decreasing carbs can contribute to weight loss, but carbs are still important.”

Fiber, for example, is a complex carbohydrate that can reduce inflammation, lower cholesterol and regulate blood sugars. So, you don’t want to eliminate it completely.

“Instead of cutting out entire food groups, it helps to focus on getting a good balance of nutrient-dense foods and an adequate amount of calories to help build muscle,” she adds.

If you’re not sure where to start, Sedlacek recommends filling your plate with a balance of healthy foods:

• Half can be reserved for fruits and vegetables.
• One-fourth can be a starch (like sweet potatoes or whole grains).
• One-fourth can be high-protein foods.

Prioritize strength training to build muscle

Building muscle increases your metabolism and ability to burn calories, even when you’re at rest.

Add strength training into your physical fitness routine and aim for 150 minutes of moderate exercise each week.

“An increase in metabolism makes it a little bit easier to lose weight,” explains Sedlacek. “As we age, we typically see a decrease in muscle mass, which can cause a decrease in metabolism. By increasing muscle mass, we can increase metabolism.”

Set realistic, adjustable goals

You might lose weight by burning more calories than you consume, but it’s not always that simple. As you continue on your weight loss journey, you’ll either need to increase your physical activity, adapt healthier eating habits or make other changes based on your body composition, physical fitness and overall goals.

As weight management is so specific, it helps to work with a dietitian and/or physical therapist who can design a nutrition and exercise plan tailored to your individual needs. You might also need to adjust your plan over time as your body goes through changes.

“We might see bigger weight loss right away, but as we continue on that journey of weight loss, it’s going to take more energy to burn those things off, requiring you to readjust your calorie goals over time,” says Sedlacek.

“We don’t need to have the same goals forever. It’s something that can always change.”