how many calories are burned to lose a pound?
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Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.
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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day.
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To lose one pound of body fat, you need to burn about 3,500 calories, according to the Mayo Clinic. So let's say your 20-minute walk burns about 100 calories. In that case, it would take you 35 days of walking 20 minutes a day to lose one pound (assuming no other exercise or dietary changes).
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So why the focus on 500 calories an hour you might be asking? Well, based on the fact that one pound of fat equates to around 3,500 calories, a daily workout of one hour where you burn 500 calories, should help you lose a pound a week, as long as your diet is sensible.
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There are approximately 3500 calories in a pound of stored body fat. If you subtract 3500 calories each week through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on.
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Example: If you cut 200 calories a day from your diet and burned 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—so you're losing weight at about the same rate without making such extreme changes to your diet or exercise routine.
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A pound of body fat may contain anywhere from 3,436 to 3,752 calories. However, it is a myth that just eating 500 fewer calories per day (3,500 per week) causes weight loss of one pound.
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Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound.
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500 calories each day to lose 1 pound per week. 1,000 calories each day to lose 2 pounds per week.
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1 pound = a deficit of 3500 calories. That means each day, you have to have a deficit of 500 calories to lose 1 pound per week. 2 pounds = 7000 calories, so to lose 2 pounds per week, you need to be at a deficit of 1000 calories per day.
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According to an article written by the Harvard Medical School, you'll average between 240 to 355 calories in 30 minutes depending on your current weight. Here's a chart to help you find the amount of calories you're burning. Individuals who weigh more burn more calories.
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Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
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This means reducing calorie intake by 500 kcal per day to lose 1 pound in a week. Researchers have since called the 3,500-calorie rule into question, because it's not quite that simple. In reality, the number of calories you need to burn depends on how much body fat and muscle you have.
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How many calories do you need to burn to lose one kilogram? A general rule of thumb is you need to be in an energy deficit of around 7,000 calories (29,400 kilojoules) to lose one kilogram of fat.
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There are around 3,500 calories in a pound of fat, and the average person burns around 8.5 calories per minute (meaning 30 minutes of running will burn about 255 calories). So if you wanted to lose 5 pounds, you would need to run 180 miles if you didn't change anything else about your lifestyle!
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Remember that Men's Health says it takes 22,000 crunches to lose a pound. One pound of fat contains 3,500 calories, so one crunch burns just 0.159 calories. If you do 20 crunches in a minute, that's 3 calories per minute from crunches.
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According to one large review, this amounts to 5.8 calories per day for each pound lost, or 12.8 calories per kilogram. However, this largely depends on how fast you lose weight.