How many calories are in a pound? | Burning Calories 101

How many calories are in a pound?

10:17 AM April 17, 2021

Counting how many calories are in a pound doesn’t matter because they are just a part of your weight loss/ maintenance journey. The real challenge is to reach the plateau you want when trying to lose weight. Hence, it is essential to check how many calories are in a pound to plan what is required for weight loss.

This article will help you understand how many calories you need to burn off for that one stubborn pound of fat. Some of the points we would be covering include:


  • understand what calorie is
  • the total number of calories that can be burned in a day
  • the simplicity of how to calculate and lose a pound per week
  • from where you lose fat first
  • the medical advice required for safely losing the extra body weight

Shed the Unhealthy Pound(s) of Body Fat

Shed the Unhealthy Pound(s) of Body Fat

There are so many diets and exercises that we have tried and seen no results from. The dieticians and gym instructors also keep changing things to help us get rid of stubborn weight.

We all have to understand, no two people are the same, and everyone has to follow a plan that works for them. The daily calorie intake for everyone is advised as per their body type.

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Calorie Deficit Diet

What is a Calorie?

A calorie is a unit of measurement used to calculate the energy in the food and drink you consume daily.
When you read or hear something containing 200 calories, it represents the energy your body would be getting from that particular edible thing or drink.

Consuming more than our body requires in a day is the reason why we count how many calories are in a pound and then go through the ordeal of losing it.

Cutting down on the number of calories and consuming a deficit will help the body get back on track. Next time when you count calories for something, tell yourself you have a lot of pre-existing energy to get rid of and don’t need the extra at this point.
It will help you track just what and how much of everything you’re consuming, eventually helping you maintain a healthy diet and lifestyle.

How Many Calories Are in a Pound?

How Many Calories Are in a Pound?

Keeping track of your diet is essential. When you hit the mark of 3,500 calories, you officially gain a pound of fat in your body.
To answer the simple question of how many calories are in a pound, there have been multiple studies across the USA. According to the 3,500-calorie rule, there are about 3,500 calories in one pound of fat.

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The time it Takes to Burn a Pound.

The time it will take for one person to respond to a diet, and physical activity would differ. You and I could be following the same plan, but still, one would react faster than the other.

Some things that you would principally find being discussed include:

  • You should be maintaining a 500-1000 calories a day deficit
  • you will be able to lose 1 point or 0.5 kilograms steadily by following that diet
  • The pound you lose includes fat, water, and lean tissue

Some tips to remember when speeding up the process are:

  • consume high-nutrition and low-calorie foods
  • opt for lower calorie count foods and don’t consume empty-calorie foods such as sodas and sweets
  • portion your food according to nutrients that will help you consume small calories per meal
  • Eat fewer calories by consuming several smaller meals higher in nutrients and less in calories

This way, you would not be entitled to count how many calories are in a pound but would successfully bring healthy lifestyle changes. Plus, these changes can be followed on a long-term basis without craving sugary foods.

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Method of Losing a Pound

Method of Losing a Pound

The method of simply managing a 3,500-calorie diet and what you need to do to lose it has had many developments over the years.

Dieters, dieticians, and fitness experts have devised multiple methods to follow, maintain, and change as per dieter requirements. The method includes:

Conventional Diet

The average adult intake varies between 2000-3000 calories per day. Recent developments comment on how this diet can be used for maximum gains or dieters, losses. While the weight loss rate may vary from individual to individual, cutting calories between 500-700 in your daily intake can help you reach your conventional diet goals.

Measured Diet

Opposed to the conventional method, the alternative is a measured diet that includes a breakdown of the protein, carbs, and fats you consume in a day. While both diets aim to reduce your calorie intake by 500 per day, the measured diet offers more control over what you eat and allows you to reduce your weight over time systematically.

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Weight Training

Weight Training

Resistance training is one of the best ways to lose your pound of fat and gain lean muscle. This training method improves fat burning by increasing your metabolism rate and allows you to burn more calories, even when you`re at rest.


Adding cardio and aerobic exercises to your routine is one of the best ways to reduce your body fat percentage. These exercises also help with the improvement of your lungs and heart health. Numerous studies have shown a remarkable loss in weight when cardio is added to someone’s routine diet.


Stop counting how many calories are in a pound and start focusing on the calories you need to cut down for a leaner and healthier body. Look for new research, prioritize yourself, and give yourself the time required to burn off the extra pounds.

Though we all want to reach a healthy weight initially, it is still better to take longer. It will help you achieve your ideal weight and maintain it for the time to come.

Diets that show immediate results only result in you gaining weight faster. Keep the long-term goals in mind and remember your body will react to weight-loss regimes differently from others because you are unique, just like everybody else!

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