How many calories to lose a pound? Calorie counting for weight loss


Weight loss is a common term that we tend to hear from numerous individuals. A lot of people look forward to losing weight but most of them turn their backs on their tough workout routines and hard diet plans. The truth is that if you are looking to lose 10 pounds in a week, chances are that you won’t be able to keep things together for a long time. Therefore, it is important to be realistic in your goals. This is not to lower your hopes or speaking of it any other way but the truth is that losing weight is a hard job and you have to keep your body deprived of calories. So, the questions arise that how many calories to lose a pound? How hard can it be?

How many calories to lose a pound?

It is said that 3500 calories are equivalent to 1 pound of weight so if you are looking to lose 1 pound you have to take out 3500 calories from your diet for a certain period of time. Breaking it down further, the math goes to depriving your body of 500 calories each day. The notable thing here is that your BMR is an approximation and when you will go with the exact routine, 500 calories may mean a weight loss of more or less than 1 pound. So, you have to keep in mind that the results will vary for every person and this is perhaps one of the reasons why individuals who go for the same workout and diet routine do not necessarily attain similar results.

Calorie counting for weight loss

Calorie counting is an effective way of losing weight and you have to pay attention to number of calories you consume and the number of calories you burn each day. This can be done by two primary actions, lowering your caloric intake by keeping your food in check and burning more calories by increasing your activity level.

Determine the calories with calorie calculator

Start by having an overview of the number of calories you need each day to maintain your weight and how many you should consume daily to lose a few pounds. Most of the calculators work on either Mifflin-St. Jeor equation or the revised version of Harris-Benedict equation. Both will consider your weight, height, and age, in order to calculate your BMR. Moreover, you have to add your activity level and state your gender for the calculator so that depending on your BMR and these two factors you can be given a number of calories which would be enough to maintain your weight and the number of calories you should consume to lose weight. Do note that this is an approximation and the actual results may differ.

Keep your goal in mind

Now you know how many calories you need to maintain your weight, start by considering what is your ultimate goal. Think of how many pounds you are looking to lose and in what time you want to achieve your goal. We suggest you to stay between 1 to 3 pounds a week. Losing 1 pound would be easy as getting a 500 calorie deficit daily would only require a little effort. However, to lose 2 or 3 pounds, you need to come with 1000 and 1500 calorie deficit each day and this would only be possible with proper diet and right workout routine.

Log everything in your calorie counter

And lastly, use a calorie counter to your advantage and log everything you consume. There are applications for android and iOS as well as online calculators and counters for your assistance. You can log everything you consume, from your food to your snacks to your beverages, and determine the number of calories you have consumed that day. Make sure that you don’t exceed the daily calorie goal because sticking to it is critical for your weight loss. In case that your daily calorie intake for your goal is 1500 and you have consumed 700, try burning the additional 200 with the help of your workout.


So, this is all you need to know about how many calories to lose a pound and how you may use a calorie counter to your benefit. Start logging today and stay motivated. Soon you will see the difference yourself.


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